WOD – Monday 1/16

Remember PortWeights starts on Thursday. We will be doing a lot of different variations of classic lifts. Banded deadlifts, squats with chains, incline bench press and all the accessory work you can handle. If you’d like to join us either Thursday at 8am or 5:15pm, shoot Sophie an email. There is one spot left in each class.

Today is the end of our 12-week squat cycle. We will be building up to a new 1RM. Climbing to a weight that you hope to hit is a tricky balancing act between building too quickly and not being warmed up enough and climbing too slowly and being too tired to hit that final weight. So have a plan; two sets of 5 below 75%, two sets of 3 below 85% and then a single at 90/95/100/105%. Resting 2:00 between each set above 80%. Finding a 1RM should take you around 20 to 25 minutes, allow for that. Remember to spot your partner when they need it and have fun while staying within yourself. Tomorrow is another day to train.

Spend 2 minutes in Z1
Then 3 rounds
5 push-ups
10 squats
5 pull-ups or ring rows

Good ol’ fashion CFP squat mobility

Back squat – find a 1RM
*use the time to warm up and take plenty of rest between attempts.

“10 Yard March”
10 min AMRAP
9 hang cleans (115/75#)(95/65#)
7 OtB burpees
5 HSPU’s
HSPU’s should be scaled. NO DB presses.
Regular push-ups – decline push-ups with feet on a box – piked push-ups with feet on a box – HSPU w/2 or 3 abmats – Rx HSPU’s
This workout is short and fast. The most intense of the week. Everything should be unbroken and rest should be minimal, it’s only 10 min.

Cool Down
Spend 5 minutes on a foam roller or against the wall

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