111227

Today will be the first day of our squat cycle. I’m going to recommend that you all base your numbers off 90-95% of your 1rm. For those of you who were with us the last time we tested, go ahead and stick close to that 95%. For those who haven’t tested or squatted much lately, I’d recommend staying closer to that 90% number. DO NOT overestimate your 1rm. You will probably die if you do (not really kidding).

WOD 111227:

Strength

1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
2a) 4X8 Strict Parallette HSPU – rest 60 sec.

Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” below height of parallettes (reference 2009 Games standard). If these are too difficult to finish the set of 8 (sets may be broken, but these should not be singles) then add more plates. If you can perform the set of 8 unbroken then take plates away to add difficulty.

2b) Front Squats: 1X5 @ 60%, 3X5 @ 70% – rest 60 sec.

Skill/Conditioning/Midline

4 rounds for reps/meters/weight of:

ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute

Strength

1) 135, 165, 175, 185

2a) 3inch deficit  8 / 5,3 / 8 / 5,2,1

2b) 135, 160

Skill/Conditioning/Midline

25, 23, 21, 23

not sure how many meters but around 14 cal per minute

didn't see that it was a weighted plank hold but just did a regular plank hold. All minutes unbroken.

MFS - 2, 3, 3