Find your 1 rep max back squat
10 x 95
5 x 115
3 x 135
3x 155
1 x 175
1 x 195
1 x 205
1 x 225 (= current pr)
WOD#2
"Supersquats"
Take 65% of your 1 rep max and add 5 lbs to it
Back squat x 20 consecutive reps taking 4 breaths in between each rep holding the bar the entire time.
Miss B's Weight: 150lbs
WOD#3
6 rounds
5 x military press
(65-85-95-105 -115x 2, 105x3,105)
15 ft rope climb (no legs)
HUG
WOD#4
5 rounds work capacity- no rest during the round
5 x KB swings (16kg)
5 x R KB snatch (12kg)
5 x L KB snatch (12kg)
5 x KB swing (16kg)
5 x KB L squat clean thruster (12kg)
5 x KB R squat clean thruster (12kg)
5 x KB swing (16kg)
5 x KB slasher/halos (each side) (12kg)
5x KB swing (16kg)
5 x deadlift @ 135lbs
30 second rest
WOD#5
3 rounds
30 second plank hold on elbows
6 x ankles to bar
foam roller on back
4 x each side KB windmill stretch (8lb KB)
Worked out with the boys tonight. It was fun and hard. Tod explained that each week we will repeat the 1 rep max/Supersquat WOD. Last week my upper body collapsed at 225 identifying my core weekness. This week he held me at 225lbs and my torso collapsed slightly. He explained that we are not trying to go up on my 1 rep max each week..only the supersquat (65% + 5 lbs). The work cap was a killer!
