Thank you to the athletes who made it out as we celebrated an awesome 2015 and prepare for an even better 2016 at CFNH!!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Medicine Ball Cleans
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“Vlad III”
Complete for time
10-8-6-4-2 reps x Power Clean (165/115)
15-12-9-6-3 reps x Handstand Push-ups
Post times to comments.
This was one tough training evolution today, excellent noon class in the trenches made it a positive experience.
Back Squat: 295 x 10
“VLADIII”: 9:28 rx’d
To the athlete overheard mid-WOD saying “I don’t know how to kip…”: We will remedy this before the Open begins in 17 days, 5 hours, and 45 minutes. Yessssss.
cough. not sure who that was. cough.
Noon.
BS: 250# x3.
Worked off of regular 1RM percentages. Ascended too quickly from 80-90%.
WOD: 9:36 RX Weight/plate under ab-mat–all strict.
Thanks for pushing me to do the RX weight, Chase!
Back Squat: 110×5
Vlad III: 14:56 (65# PC and 20# DB Press)
Back Squat: 170×8
“VladIII”: 22:29 (115#, 2 Ab Mat HSPU’s.. Actually took Samy’s advice and it helped… Weird…)
“Back Squat” :175# x 8
“Vlad III”: 14:53 ( 115# & SBs on GHD x 2)
Abby, always listen to Samy!