WOD Monday 23 August 2010

At caveman performance we squat deep

Strength/Skill
Front lever 3x5
Squat, Set 1, 5 reps at 65% one rep max
                Set 2, 5 reps at 75%
                Set 3, 5 reps (at least) at 85%
If you can keep going after five reps during set three then continue. Pump out as many reps as possible. There is essentially only one working set here so on that last set make sure you go to failure. If you don't know what your 1 rep max is then take your 5 rep max from a previous work out and divide by .85. It is a good idea to step back by about 10% because we will be following this program for a while so there is lots of time to bring out numbers up. Let's take a step back and stress perfect form so we can take 10 steps forward.

If you are so new that you have no idea what your 5, 3 and 1 rep maxes are that is not a problem at all. Start with a weight you know you can manage with perfect form. It's ok to underestimate a little bit. Be a little bit conservative. We are following a linear progression program so if you stick with it long enough you will get stronger and eventually will be setting new personal records regardless of where you start.

Conditioning
Complete as many rounds as possible in 7 minutes of:
Advanced/Intermediate, 5 handstand push ups (use piked if needed)
                                       10 sit ups
                                       20 Alternating jumping lunges
Beginner, 5 push ups
                7 sit ups
                10 alternating jump lunges

All levels finish with ten wall bridge walks.