Monday February 7, 2022

Warmup

10 Squat to Stands

5 Inchworms

10/Leg SL RDL

5/Arm SA Devil’s Press

10 Reverse Lunges

5 Negative Pullups

Mobility

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

Skill/Strength

Back Squat

4x8 at 65% of training max

1xAMRAP at 65%

Stop 2-3 reps short of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of week 3 of the first cycle (the 5/3/1+ day).  For every rep beyond 10 that you got, add 2.5lbs to your training max.  For example, if you got 16 on the AMRAP set, add 15lbs to your training max (6 reps past 10, 6 x 2.5 = 15). 

If you do not remember your AMRAP reps, or if you do not have a training max, estimate on the low end.

WOD

5 rounds of Cindy

21 deadlifts

3 rounds of Cindy

15 deadlifts

1 round of Cindy

9 deadlifts

* 1 round of Cindy is 5 pullups, 10 pushups, 15 air squats

F:  kb sdhp 30/20/10; ring rows; box pushups; reduce volume

P1:  185/125

P2:  135/95

C:  225/155; strict pullups