Busy weekend! Sorry for the lack of posts this weekend, but hopefully everyone knew to find their 1RM for back squat on Saturday. I know I did, and I hit 385!!!! Hard to believe. That's 10lbs over my goal, and I couldn't have been more ecstatic. It'll make things even heavier for the next part of the cycle, but I'm looking forward to it. For the next couple weeks, we will be doing some various strength things like box squats, squat negatives, and power cleans. We will also be starting a shoulder press cycle again. These will either be worked into the WOD, or posted as a separate strength workout. Here goes!
Warm-up:
2 Rounds
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows (95/45)
Mobility:
Roll Hams - 1min/leg
Lax Ball to Front/Back of Shoulder - 1min/section
Front Rack Band Stretch - 1min/side
Shoulder Press Cycle:
70% - 6x6
Squat Cycle:
Find 1RM Power Clean
Find 1RM Box Squat
Squat Negative - 1x1RM + 10lbs (This is done by unracking the weight and going down as slowly as you can until you hit the safety pins in the bottom of the rack. Set the safety pins to where you know you'll be ok to fail.)
WOD:
5RFT
10 Hang Cleans (155/115)
20 Hand Release Push-ups
50 DU's
Have fun today. The WOD is a toughy, but it's a good one. That bar feels light after all those squats!
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