Strength:
Back Squat:
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
% is Based on 1RM Back Squat
Score = Reps Completed at 80%
Record Weights in Notes
Goal: 8+ Reps (15 Rep Cap)
Modifications:
– Box Squat for Knee Pain
– Split Squat for Back Pain
WOD:
“The Swanson Protocol”
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load
—
Level 2:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load
–
Level 1:
Every 3:00 x 4 Sets
3 Hang Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load
–
Masters 55+:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load
–
Competitor:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 30/20lb, 10/9kg, 10/9ft
*unbroken matters more than load
–
Travel / Hotel:
Every 3:00 x 4 Sets
6 Dumbbell Power Clean + 9 Dumbbell Push Press
25 Air Squats
Dumbbells @ 50/35lb, 22.5/15kg