7/21/14 Monday

Performance

A. 
Back Squat;

5 reps @ 50% of possible 1RM, rest 60sec

3 reps @ 75%, rest 60sec

1 rep @ 85%, rest 60sec

1 rep @ 90-95%, rest 2min

+

Strict Pull-Ups; Max Reps, rest 2min

+

Back Squat; 1 rep @ 101-103%, 
rest 2min

+

Strict Pull-Ups; Max Reps, rest 2min

+

Back Squat; 1 rep @ 103+% of 1-RM, 
rest 2min

+

Strict Pull-Ups; Max Reps

*This is going to require everyone to think about their 1RM back squat and adjust percentages based of possible 1Rm if they don’t have a concrete number.

*Beginners will just be working up the ladder to a tough 3-5 reps

 

B. 
For max reps/meters:

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

 

Competition

Wod will be posted at gym

13 thoughts on “7/21/14 Monday

  1. A) 175 PR
    B) negatives, then assisted, got first strict solo pull up today!
    C) row: 1,011m / BJO: 53

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