Did you miss either the Back Squat or Bench Press work from this week as a result of the holiday?! Good news! Today is the day to make up some of that work. Both Thursday and Friday will be ‘make-up days’ when you can get either the back squat or bench press work in. Read below…
STRENGTH: Back Squat -or- BENCH PRESS (4-2)
The final working week of Savat Strength starts now! Both sets of work should be completed at the same weight. You will need to take your assumed 1 RM (that you have been using for 8 weeks now) and reference the percentages charts in the gym. Warm-up to that weight and then completed both sets of work. Remember, Savat Strength DOES NOT use a training max!! Weight percentage for the sets will be on the whiteboard!
Did you get to the gym on Monday and Wednesday and have completed both of these? Good news! There is something for you, too! Read below…
SKILL: 4 ROUNDS
10 Pistol Squat
Double Unders
*For the Pistol Squats, use whatever scale or modification you have used for the past few months and are comfortable with, if need be. For the DU, you get to choose your poison. You can choose to set a time limit (30 Sec? 1 M?) and practice them, you can pick a low rep scheme if you are still trying to master it, or choose a large set if you have them ‘in the bag.’ There is also a chance to practice triple unders…
WOD: 5 RFT
15 Push Jerks (155/105)
15 Slamball Shoulder Rolls (60/40)
