Wednesday 7.19.17

 In WOD

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it!

There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, the rest of the week will include bonus mobility work and possibly competitor work as well.

Strength

Take 20 minutes to find a 1 RM Back Squat

Mobility Work Galore

 

WOD

4 Rds.

  • 1 Snatch (135/95)
  • 2 OHS
  • 3 Cleans
  • 4 Front Squats
  • 5 Deadlifts

 

Competitors

Snatch Pull

Build to Heavy Single then…

5 x 1 @ 75% of that

 

Jerk Complex

Push Press + Push Jerk + Split Jerk

5 x 1 @ 80% of Push Press 1 RM

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