Strength WOD – Friday, March 23, 2012


Strength WOD – Friday, March 23, 2012

Back Squat – 1,1,1 – This is basically the same as last week.  If you’re feeling good, perform 3 singles with 3-4 minutes rest between sets at above 90% of your 1RM.  If you feel a little off from yesterday’s Thrusters do option 2 below.

If you don’t want to squat, I would recommend working on a high skill exercise like Snatch, back lever, handstand walks… while everyone else is doing their squat work.  If you want to really improve your squat and choose to add a second squat day for the week then your choices are endless.  I would suggest doing one of the following.

1)  Just follow the site and perform the “heavy” squat work everyone else in the class is doing.  *** Note if you are on your week of 1 on Wendler then I would highly recommend using option 2 for this week.


2)  Take 80% of the weight you used for your final set on Wendler Monday and perform 3 sets of 10.  This is a great way to add a little progressive overload with some higher rep work into the system as your weights for the sets of 10 will go up each week as you progress through 5,3,1.

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