Monday 5 October 2015

SWOD
Strict Press
1x5 at 60% of 1RM 
1x5 at 70% of 1RM
1x5 at 80% of 1RM
Rest as needed between sets.

EXAMPLE
Strict Press: recorded 1 rep @ 180 lbs, 60% = 108 lbs, 70% = 126 lbs, and 80% = 144 lbs
Strict Press: potential 1 rep @ 181 lbs (3 @ 165 lbs), 60% = 109 lbs, 70% = 127 lbs, and 80% = 145 lbs​


Back Squat
1x5 at 60% of 1RM 
1x5 at 70% of 1RM 
1x5 at 80% of 1RM ​

Rest as needed between sets.

WOD​
8 Min AMRAP of:
5 Sumo Deadlift High-pulls, 95/65 lbs
3 Lateral Burpee (Over Barbell)s