Friday WOD – 050214

GAINZ

Nothing Like a Gym full of Athletes Tossin’ Weight Around!

In case you missed it: Athlete Logistical Info for The Whaling City Barbell Beatdown can found here.

For our 1RM Back Squats, please please please make sure you AT LEAST write your new maxes on the white board, and please note how big of a PR it is! EVEN BETTER would be also posting your old and NEW 1RMs in our Facebook Group! Also, note if you did 3 days per week of squats or 4 days. I want to track and geek out on all the data and see the average PRs, etc.

WORKOUT OF THE DAY

Fitness and Performance
1. EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2. 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.