WOD 1/8/10

Squats

1-10-1-20-1-30

Rest

HandStand Push Up Skill Work

Yup, you guessed it. The normal order for my ME programming is squat work, press work, and then deadlift work, either this way or reversed as it has been this week. So squats are up today.

Warm up progressively to about 90% 1RM in small reps. Load to about 95% for ME, unload to about 65% for reps. Load to about 92% for ME, unload to about 55% for reps. Load to about 90% for ME, unload to about 45% for reps. Again, not for time and reps are to be done unbroken. If you rack the bar, you are going to strip weight and do the entire rep scheme from start to finish, not from where you stopped. So, be smart in your abilities and loading. Record your bar totals. Remember your form and have a spotter working with you on this one!

Rest and then do some HSPU work solo or with a spotter.

There is a new "Goals" category on the forum. I would like all registered CFC members to check it out and put something down. This helps us in programming for you as well as keeps you accountable and motivated. Go long and short term and think outside of the box. This section of the board, just like the Paleo Challenge, will be kept private and seen only by registered CFC website members. 

Comments

->paul J.

Friday January 8th, 2010 - 2:45 pm

"they look pretty cool."

->THE SCOTT

Friday January 8th, 2010 - 1:53 pm

"http://www.roguefitness.com/store/startingstrength_rips.php
A new area era in oly shoes. Rob, Ian, Jimmy, etc...time to take your lifts to the next level."

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