**NUTRITION CHALLENGE IS A GO! GET SOME ON DAY ONE, NINJAS!**
Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Back Squat 1RM
Warm-up and build to a 1 rep max Back Squat against a 12:00 Running Clock, this is a baseline strength day for our Nutrition Challenge and a Wendler Back Squat Cycle.
Back Squat 1-1-1-1-1RM
Post scores to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records; This is a Nutrition Challenge Test WOD.
Post scores to comments.
Back squat: 210#
Jackie: 10:09 (red band)
Back squat: 225
Jackie: 11:53 rx
Impact/Focus: Back Squat 105 lbs
“Jackie”: 18:17 (45lbs + banded pull ups)
Notes: Definitely felt like I could do more with a back squat but I think I started too light for reps? 45lbs bar because there wasn’t a 35lbs available :/… Just weak bloody hands. Need to push more.
Back Squat 1rm
335# no back pain
I had more in the tank but didn’t want to irritate my back
“Jackie”
6:12 rx