02.02.2015

Weather Announcement: Due to the inclement weather we will be cancelling Noon, and all PM Classes for today (2/2). Normal classes will resume tomorrow morning (2/3). Please be safe driving!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: In the event classes are cancelled due to weather, athletes will have the option to make-up their Back Squat workout during Wednesday’s class.

1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“XLIX”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (115/75)
Burpees (Over-the-Bar)

Skill Development
Accumulate 3:00 of L-Sit Hold (Rings, parallettes, current progression)