The next couple of weeks we will be finding our maxes for our main lifts. We will be using those maxes to program our upcoming strength program. This is a 1RM, but not at all costs (it can be a heavy set of 1). Write it in your book (or grab a book to keep track – ask your coach).
Back Squat Max:
10 – 5 – 3 – 1 – 1 – 1 ….
The set of 10 is a warm-up. Then move on to build slowly to find our One Rep Max Back Squat. You will have 20-30 minutes to find a max. Please take your time!!
Choose 1 or 2 and record it in your book:
*500m Row for time
*400m Assault Air Runner for time
*1 mile Assault Bike for time
— This is an ALL OUT effort on the cardio machines. Don’t worry, this will be harder than most WODs that you do:)
3 sets of:
10 KB Single Leg RDLs (10 each side)
10 GHD sit-ups (sub Ab Mat Sit-Ups) or GHD to parallel (your coach will help you decide)
10 Weighted Glute Bridges
Using a lacrosse ball- glutes, shoulder blades, traps, pecs and anterior shoulders.