Wednesday 9/5/18

Strength:Eccentric Accentuated Front Squat (performed with safety pins)
Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%
Set 1 –  5 total reps. 1st rep eccentric is performed at approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.
Set 2 – 4 total reps. 1st rep eccentric is performed at approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.
Set 3 – 3 total reps. 1st rep eccentric is performed at approximately 95%. Spotters will reduce load to 85% or less for concentric portion and remaining 2 reps.
Set 4 – 2 total reps. 1st rep eccentric is performed at approximately 1RM load. Spotters will reduce load to 90% or less for concentric portion and remaining 1 reps.
Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric
WOD: Teams of 2, 18 min AMRAP
10 Wall Ball Substitutes (Rx+ 53/35, Rx 40-44lb/26-30lb, Scaled 30-35/15-20) + 200m sprint
*One partner working at a time. Partner 1 must complete both movements and tag partner 2 before he or she starts.
Accessory:
L-sit: 40 sec, 30 sec, 20 sec, 10 sec
Glute ham raises – 5, 4, 3, 2
GHD hip extension – 10, 8, 6, 4, add weight as able