Doug put in a lot of working yesterday "helping" me put in new fencing. By "helping" me I of course mean I stood there and held things and misplaced tools while Doug did all the work. Thanks again Doug!
SWOD: Back Squat 90% + 5 lbs x 1, then 70-75% x 2 x 5
Metcon: For Time:
Reps of 10-8-6-4-2:
-Overhead Walk Lunges @ 155/ 95 (One step = one rep)
-Chest to Bar Pull Ups
For the SWOD, know your 1 RM so you know how to partition your work sets. We are going up for one rep at 90% + 5 pounds, basically add 5 lbs to what you went up to last week (unless you found your 1 RM, do the correct percantage this time).
For the Metcon, this is short, heavy, and explosive. For the Overhead walking lunges, make sure each step is done with complete control of your body and the bar. Your back knee should lightly touch the floor, not slam against it. The bar should be over your head in an Overhead Squat position. Chest to Bar means anything below the collar bones need to touch the bar for the rep to count.
Post weights and times to comments. cc