WED17MAY2017

WOD

Strength
Back Squat: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Conditioning
A) 300m warm up then

B) 3 X 800, for times:
Goal is to push hard on 800M but keep all 3 within 5 sec. Record each 800M time NOT including rest.
Rest = slow jogging 300m between each 800m

C) 300M cool down

Extra

Before
Power Jerk + 8 sec. OH hold on last rep of each set: 40/2, 50/2, 60/2, 70/1, 75/1, 80-85/1*4

After
Accumulate 100 Hollow straight leg lifts

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