Just a portion of the AR cheering section from last year’s competition (and yes, I asked Sarah if I could post this pic which includes her at 7 months pregnant… obviously, I knew to ask… duh)
You have seen a “12 climbing sets” WOD like this before, but with a different rep scheme. The general idea is the same, but the set & rep combination is different — thus your approach may be different depending on how it feels once you get warmed up and ready to go.
Performing this workout as written/prescribed or “Rx” can provide our most experienced athletes and strongest squatters an “all strength” day of challenging barbell work —they know the sort of training effect this style of workout will have on them in terms of effort, fatigue levels, and recovery (it’s simple but oh so tough!). For our new athletes a workout like this offers a GREAT opportunity to accumulate reps with all three squat variations without worrying about loading/weight or having to rush — since strength gains and adaptations come with confidence, and confidence comes with comfort, start building your comfort level with these lifts by getting under the bar (or PVC!) and just practicing reps and getting the technique drilled.
You don’t have to be great to start… but you have to start to be great.
WOD For 01-25-19:
If performing this workout as Rx (Black Level) the goal is to increase the weight every set, for a total of twelve consecutive climbing work sets (i.e. the bar only goes up in weight). If that is unreasonable (be honest with yourself!) decrease the weight when starting the next movement, then climb back up again as your technique allows.
An example of performing this workout as Rx is as follows:
Overhead Squat 5x95, 5x115, 5x135, 5x145, 5x155 directly into...
Front Squat 4x165, 4x185, 4x195, 4x205 directly into...
Back Squat 3x225, 3x245, 3x255