WOD Thursday May 5th 2011

" Heavy Back Squats"
5-4-3-2-1

This does not mean you come in and do a set of 5 and then 4 and so on. You start with a light weight and work your way up in the weight and down in the reps. I have outlined my weight and reps that I will be doing tomorrow. This will give you a general idea of how to do your workout.

Max Squat roughly 450lb, the percents are based off my one rep max

10 reps at 135 (30%)
9 reps at 135 (30%)
8 reps at 180 (40%)
7 reps at 180 (40%)
6 reps at 225 (50%)
5 reps at 270 (60%)
4 reps at 315 (70%)
3 reps at 360 (80%)
2 reps at 380 (85%)
1 reps at 405 (90%)

When a "Heavy Day" is done properly, you should have nothing left. Lifting heavy is just as important as working on a good 500m row time, or seeing how many double-unders you can get in a row. Actually it's more important because by getting stronger it will make all those other things easier and make you better.

Just remember " If you arent a little scared of getting under the bar, you arent going heavy enough".