Tuesday, June 1, 2010

WOD for 6/1/10:

Strength - we are doubling up today to make up for yesterday.

1. Back Squat
2. Bench Press

If you are on week 1:
5 @ 65% of working weight
5 @ 75%
5+ (max reps) @ 85%

If you are on week 2:
3 @ 70% of working weight
3 @ 80%
3+ (max reps) @ 90%

If you are on week 3:
5 @ 75% of working weight
3 @ 85%
1+ (max reps) @ 95%

If you are on week 4 you are doing a DELOAD week:
5 @ 40% of working weight
5 @ 50%
5 @ 60% (do not go for max reps)
*At this point you have worked hard for 3 weeks. The purpose of the deload week is to give your body some time to recover and prime you for the upcoming strength cycle.

Conditioning:
3 rounds for time:
25 back squat push-press (this is essentially a thruster from behind the neck) - (95/65)
25 lateral bar hops

**Scale load according to your strength and fitness levels. For bar hops, simply place bar on ground and jump side to side over bar. Feet must leave ground and land together, no single leg jumps. If you are on your deload week, scale down the weight and/or turn down the intensity for this workout.

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Reminder: Today is the inaugural workout for our 6 a.m. class, aka "Team 6". If you are an early bird, get up and join Team 6!