Front Squat-Push Press 1RM

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Monday July 8, 2013

WOD

Mobility.  After lifting roll out.  Then find 1 movement on the posters for squats and 1 for shoulders to perform before leaving.

If you haven't noticed we are in the beginnings of a strength cycle.  We are establishing 1RM's to make moving forward as accurate as possible to each of your individual ability.  It is important we work to find failure in these tests.  Failure is not a bad thing, it is a necessity.  Without failure we can not know what the limit of our ability is.  We'd like to see 2 min rest between lifts for adequate recovery of muscles.  Add weight accordingly being smart about jumps in weight.

Skill/Strength: Front Squat Find 1RM 5-3-2-1-1-1 Climbing

Push Press Find 1RM 5-3-2-1-1-1 Climbing

Warm Up: 300 m Row Sprint maintain men 1:35 pace, women 1:57 pace 10 Strict Pull Ups 10 KB Halos (both Directions) 10 OHS Empty Bar 60 sec Hollow Rocks 60 sec Paleo chair DROM

5:00 Allison Mercedes Frank Laurene Evelyn Raegan Vic Lindsey

6:00 Julie Matt Patty Katie Victor Intern Sez Erik Rich JoAnne Jenny

7:00 Anthony James Michelle Gary

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