Monday December 12, 2022

Warmup

2 Rounds:

10 Cossack Squat

5 No Pushup Burpee

5/Arm Bottoms up KB Press

Mobility

10 Squat to Stand

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

Skill/Strength

Spend 10-15 minutes working up to a one rep training max back squat

A training max is approximately 90% of your true one rep max.  Work up to something heavy, but leave a little left in the tank.  There should be no deterioration in form.  If there is, it’s too heavy.

Write down your weight.  Next week we are starting a four-month strength program that requires using a training max, similar to Wendler’s 5/3/1.

Then…

5x5 at 60% of the training max, with 1 minute rest between sets

WOD

3 rounds:

20 pullups

15 front squats

20 burpees over the bar

F:  ring rows; kb goblet squats; regular burpees

P1:  135/95

P2:  95/65

C:  155/105; 10 bar muscle ups instead of pullups

This week we will retest our 2022 BHCF benchmarks.  Go hard!