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
WOD
“Game of Cones”
Every :15 complete a 5-10-5 shuffle sprint in various directions
18 total sprints, 1 minute rest, repeat
Competitor
Row 6 x 500m w/ 1 min rest at 2-4 sec faster than average 2k pace
Squat Snatch
Build to Heavy single for the day then…
5 x 1 @ 75% of that EMOM style
Squat Clean
Build to Heavy single for the day then…
5 x 1 @ 75% of that EMOM style
