WED19JUL2017

WOD

Strength
Back Squat: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
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
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

Conditioning
3 rounds for reps:
1 min Push Press (95/65)
1 min Rest
1 min Front Rack Reverse Lunges (95/65)
1 min Rest
1 min Row for Calories
1 min Rest

Extra

Before
Power Jerk + Jerk from blocks/rack: 50/2+3, 60/2+3, 65/2+2, 70/2+1, 75/1+1*4 sets, 80/1+1

After
5 rounds 1min on/off chinese planks

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