04 July 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Back squat

In 10-12 minutes, build to a heavy double for the day
- Then drop to 60-65% of Monday's 5RM and perform 1 set of 20 reps
* "Heavy double": This means go by feel, it does not mean go for a 2 rep max. On these days the weight lifted may go up/down based on how you feel, how well recovered you are etc. There should never be a failed set on a "build to a heavy" day.

B) Strength / Conditioning

In pairs complete, for quality (and the gainz)
45-30-18
Bench press (50/35 kg)
Strict pull-up

30-24-18
Bench press (60/40 kg)
Weighted strict pull-up (5 kg)

24-18-12
Bench press (70/45 kg)
Weighted strict pull-up (10 kg)

*RX+: Bench press @ 75, 85, 95 kg
Weighted pull up @ 10, 20 kg
*Time cap: 20 minutes