Fri – 08/02/2013

August Benchmark WOD

Extra) Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @90%

Warmup)
3 Rounds NOT for TIme:
2 Wall Walks
10 Wall Squats
ME Hollow Out

Benchmark) “Helen”
3 Rounds for Time:
400M Run
21 Kettlebell Swings (24/16 kg)
12 Pullups

Competition Training

Don’t worry about Helen. You’ll get your crack at her Saturday. 

1) Take 15-20 minutes to build to today’s 1-RM Snatch

2) Take 15 minutes to build to today’s 1-RM Clean & Jerk

3) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

then…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%
Do NOT go over 95%. You’ll get to re-test your back squat next week. Be patient.