Sunday, February 3, 2013

Monday 130204 Back Squats 5-5-5-5-5

After warming up we begin each class this month with some type of tabata set.  In the daily WOD post- the movements and the pattern will be listed.  This entire week we will do 4 minutes of Tabata-ing with 2 movements each day.  But the pattern will vary... just to keep it interesting!  The scoring for our tabata warm ups is going to be somewhat different from our standard scoring.  Instead of shooting for the highest total number of reps possible for each movement- we are going to be post ONLY the lowest number of reps attained in a single set for each movement.
Example from today's WOD: if my performance is as follows:

I will post my scores like this:
Mike- 15/14
January PRs

Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm. OnRamp final week at 7pm.
Tabata sets: AABBAABB
A- air squat
B- grasshoppers, single count
Back Squat- Volume set
Spend sufficient time working up to heavy 5 rep set  (~85% 1RM) repeat load across all 5 sets
3 min rest between working sets
Post tabata score (see example above) and weight used for 5 rep working set.

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