Thur – 07/25/2013

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WOD

1) Back Squat – 3@75%, 2@80%, 1@85%,3@ 80%, 2@85%, 1@90%
Rest 2 minutes between sets.

2) Four rounds for time of:
20 Step Walking Lunge (50+/35+ lb DB or KB)
15 Toes to Bar

Competition Training

Make-up Day or Active Recovery Day

When you see an exercise listed without a specific percentage or instruction (i.e. Snatch 5×1), you are expected to complete all sets at “working weight”. Defined: A “working weight” is a weight that is challenging to complete for multiple sets and is just shy of a max weight. This weight can vary week to week and even within a workout as you get warm or get tired. However your working weight will always be inside a 10-20lb range. You can’t do 6 sets of power snatch and count every set starting at 115lb when you finished at 175lb. All sets need to be completed within 10-20lb of each other.

If it says “build to a heavy single” or 1RM, warmup and start counting your sets at 80-85% and build from there as directed.

Regardless of instructions, remember, more is NOT always better. 5 perfect sets at 80% can be much more productive than a sloppy set at 100%. Evaluate your load and direction from set to set, day to day, week to week. If your not feeling it, don’t F around and miss a bunch of attempts. Back off and hit some good ones. If you get warmed up and you are feeling like this guy, go for it! Always try to do what will give you the most in return.