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Front Squat Waves
*Make jumps in weight based on FEEL, and take appropriate rest between sets (~:60-:90). The idea is to increase weight across the 1st wave, drop a little bit for the start of the 2nd and then build up to something heavier than what you ended the 1st, drop a little bit for the start of the 3rd and then build up to something pretty heavy (potentially close to a 1RM) by the last single rep.
Fictional example of how the waves COULD look:
Wave 1 =
3 reps @ 100; 2 reps @ 120; 1 rep @ 140
Wave 2 =
3 reps @ 120; 2 reps @ 145; 1 rep @ 160
Wave 3 =
3 reps @ 145; 2 reps @ 160; 1 rep @ 175
*Ascending ladder by 2's
2 Power Cleans
2 Burpees Over the Bar
4 Burpees OtB
6 Burpees OtB....