Squat

Ryan Molle row times @ OPT on Tues, July 28th....building machines in this little shop

5 sets for loads;

A1. High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest

A2. DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest

A3. Jumping Air Squats @ 10X0; 15 reps; 120 sec rest

A4. Supinated Strict Weighted Chin Ups @ 31X1; 3 reps; 10 sec rest

A5. Chest to Bar Kipping Chin Ups unweighted - 6 reps; 10 sec rest

A6. Kipping Chin Ups unweighted - 9 reps; 120 sec rest

post loads/reps/notes to comments

get air on jump squats, work on explosion, hands behind head at all times

warm up well and start hard and heavy for A1 and A4....prepare to drop weights to fit into rep range, goal here is volume and intensity

post wod fuel male:

above 12% - 45g prot/15g carb

8-12% - 45g prot/40g carb

below 8% - 45g prot/65g carb

post wod fuel - female:

above 16% - 35 g prot/20 g carb

12-14% - 35 g prot/35 g carb

below 12% - 35 g prot/50 g carb

eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)