WOD – Strength WOD, Monday, March 12, 2012


WOD – Strength WOD, Monday, March 12, 2012

In order to allow you to use the “My Previous” function to track your strength work, going forward we will be posting the “Strength WOD” on a separate post each day from the “Metcon ” portion of the WOD.  Please take advantage of this and post your strength work for the day under the “Strength WOD” post and continue to post your metcon work under the metcon section.   If you are doing Wendler, then feel free to post that under the strength section as well.  We will be squatting, pressing, and deadlifiting/power cleaning every week for the next 6 week so be sure to focus on the strength work and watch your overall fitness soar!!

Strength: Low Bar Back Squat 5X5 – Work up to a 5RM for the day.  This should be the final set for the day.  Do not fail.  Friday you will get to find your 1 RM.

This is week 1 of a 6 week cycle.  We will be doing volume squat work each Monday.  Today, work up to a challenging but “comfortable 5RM on the back squat.  You may use the low bar back squat or the high bar back squat but whatever you choose stick with it for the next 6 weeks.  If you don’t make it in on Mondays, be sure to make up the strength WOD as early as you can during the week.

Post your 5 RM to the strength WOD this week.  Every week for the following 5 weeks we will be adding weight to the final set.  You will be resting 3 minutes between each set.  Below is an example of what the five sets will look like for someone with a 350# back squat.  Obviously multiply the percentages by your 1RM to find the weights you should start the cycle on.

Warm-up:  2 sets of 10-15 with 45# bar – rest 1 minute between each warm-up set.

Set 1 – 40% 1RM 135X5

Set 2 –  50% 1RM 175X5

Set 3 – 65% 1RM 225X5

Set 4 – 75% 1RM 260X5

Set 5 -75% 1RM 260X 5

This will be your starting point for the next 6 weeks.  If you fail on the final two sets, then stay where you are at for next week’s ” Volume squat day.”  If you accomplish the last two sets, but struggle some then add 5lbs to each set next week or stay where you are;  if you complete all sets easily then add 10lbs to each set next week.  This concept will apply to every volume squat day for the next 6 weeks.

By the way, if you failed the last two sets, you probably lied about your max squat.  🙂

To get you fired up.  Here’s one of the best ever attacking the squat.  Ask Dr. Levi for an eye witness account of the action!!

By the way.  Please take a look at his head position.  Is he looking at the ceiling????