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Strength WOD – Friday, March 16, 2012

15
Mar

Strength WOD – Friday, March 16, 2012

Back Squat – 1,1,1 – If you’re feeling good, perform 3 singles with 3-4 minutes rest between sets at above 90% of your 1RM.  If you feel a little off from the 150 wall balls yesterday do option 2 below.

So the next question is, what do I do for Friday’s squat secession?  If you don’t want to squat, I would recommend working on a high skill exercise like Snatch, back lever, handstand walks… while everyone else is doing their squat work.  If you want to really improve your squat and choose to add a second squat day for the week then your choices are endless.  I would suggest doing one of the following.

1)  Just follow the site and perform the “heavy” squat work everyone else in the class is doing.  *** Note if you are on your week of 1 on Wendler then I would highly recommend using option 2 for this week.

Or

2)  Take 80% of the weight you used for your final set on Wendler Monday and perform 3 sets of 10.  This is a great way to add a little progressive overload with some higher rep work into the system as your weights for the sets of 10 will go up each week as you progress through 5,3,1.

Post weight to comments.

Impressive High Bar Back Squat Video

 

 

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