Friday, February 25
Strength
Shoulder Press : 3-2-1-1-1-1-1-1-1
Rest as needed between sets.
Complete sets of 3-2-1-1 every 2 mins for 8 mins:
Set 1: 60-65% 1RM
Set 2: 70-75% 1RM
Set 3: 75-80% 1RM
Set 4: 80-85% 1RM -- then –
Complete sets of 1-1-1-1-1 every 3 mins for 15 mins:
Set 1: 90-93% 1RM
Set 2: 93-96% 1RM
Set 3: 96-99% 1RM
Set 4: 101-103% 1RM
Set 5: 101+% 1RM
WOD
FT: Single Leg Squats and Double Unders
For time: 10 Single Leg Squats - 20 Double Unders
20 Single Leg Squats - 40 Double Unders
30 Single Leg Squats - 60 Double Unders
40 Single Leg Squats - 80 Double Unders
50 Single Leg Squats - 100 Double Unders
Scaling: Watch “Pistol Variations” and practice proper technique in the single-leg squats.
If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.