150511 LET’S DO IT AGAIN

Posted: 05/10/2015 in WOD

STRENGTH

PUSH PRESS CYCLE WILL BEGIN. WE WILL USE THE SAME FORMAT TO BUILD SHOULDER STRENGTH AS WE DID WITH THE SQUAT CYCLE. 4 DAYS PER WEEK WITH THE SAME SET SCHEDULE. THAT BEING SAID DAY 1 WE WILL TAKE 15 MINS TO FIND A 1RM PUSH PRESS (NO JERK ALLOWED!). AFTER FINDING THE 1RM WE BASE OUR CYCLE ON A WEIGHT 5-10 LBS LESS THEN THE 1 REP MAX. COACHES WILL GET SHOULDERS WARMED UP AT THE BEGINNING OF CLASS AND AGAIN, WE WILL BE WATCHING / TEACHING PERFECT FORM!

15 MINS TO FIND 1 REP MAX

THEN 6X6 AT 70% (TAKE 5-10LBS OFF OF YOUR MAX AND DO YOUR CALCULATIONS)

WORK OF THE DAY:

5X

5 SQUAT CLEANS 135#/95#

10 TOES TO BAR

200 M RUN

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