WOD 8-4-2014 STRENGTH Strict Press Record the numbers below!!! - Calculate 90% of your 1RM - Using that number...calculate 65%, 75% and 85% of that number (i.e. your one rep max is 150 so…90% of 150lbs = 135lbs. Take 135lbs and multiply it by the thre percentages above which would be 90lbs, 100lbs, and 115lbs) These will be your working weights for the press. Then… 1x5 @ the calculated 65% 1x5 @ the calculated 75% 1x5+ @ the calculated 85% (5+ means that one should strive for MORE than 5 reps, but not so many that you reach failure) Then… 3x15 Ring Dips (Scale = Bench/Box Dips) 3x10 Strict Chin Ups (Scale is Banded) CONDITIONING Push yourself…DO NOT STOP…its only 8 minutes!! 8 Minute AMRAP… 5 Power Cleans @ 135/95 5 Bar Over Burpees
Posted on: Sun, 03 Aug 2014 23:30:01 +0000
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