Testing week is here!
A. 400-meter run or 500-meter row
B. Back squat – ASSESSMENT
Take 30 minutes to find a 1- or 3-rep max. Warm up using your last weights from your 5/3/1 last week , then increase by smart increments for singles or triples, resting 2:00 between working sets. Record final successful lift(s).
Please write down your 1Rm for the day on the whiteboard, even if its not a PR.
With these Wendler gains, we’re excited to see you hit some good numbers!
If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to squat !
C. This week’s metcons will be NOT FOR TIME. The focus this week will be on heavy lifts and recovery.
Three rounds NFT:
7/5 Prison Burpees
10 Front Squats @135/95
*Prison burpee starts from standing then drop down to the TOP of the push-up position before performing three pushups, then stand and jump.*
>>Modifications will be given