Monday, Nov. 26, 2012

112612 WOD

A. Strength

BACK SQUAT – 1RM / EST 1RM TESTING *

B. Metcon

For time:

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

* PROGRAMMING NOTE: You’ve all been doing your homework. Now it’s time to turn it in. We’re testing your true and estimated one-rep maxes this week in the back squat (Monday), press (Wednesday) and deadlift (Friday). Testing makeup days will be Tuesday and Thursday. Spotters required on back squat.

>> IF YOU’VE BEEN ON THE EIGHT WEEKS OF LINEAR: You will test your true 1RM by warming up to your last working weight for three reps. Then you will max out with single attempts. Work to failure, which is considered not making the lift, or compromising technique.

>> IF YOU’VE MISSED WEEKS OR ARE NEW TO THE PROGRAM: You will find your estimated 1RM by warming up to your last working weight. You will do sets of 5 reps, adding 5-10#.  We will increase sets and weight, working you toward a five-rep max. That figure will be used to calculate your estimated 1RM.

THIS IS AN IMPORTANT WEEK FOR STRENGTH WORK, AND YOUR NUMBERS WILL BE USED IN FUTURE STRENGTH PERCENTAGE PROGRAMS. PLEASE MAKE IT A POINT TO FIND YOUR MAXES IN EACH LIFT AND LOG IT IN YOUR JOURNAL.