Register for “Bailing Class” this Saturday! It’s FREE!
Got a nagging injury or ailment? You NEED to attend the Z-Fit Seminar on March 19th!
WOD for Wendesday 030911 – Click Here For Today’s Schedule
Squat Clean – Work up to a heavy set of 2
Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 3 reps @ 70%, 80%, max reps @ 90% “working 1RM”
100 Sledgehammer Swings
Alternate 25 swings each arm
Post Press Loads and Metcon Time to Comments
For the strength segment, we are beginning a Wendler 5-3-1 Program (more details below). “Working 1RM” is defined as 90% of your current 1RM. If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. We are incorporating Oly lifts on Deadlift days. Start your session by determining the heaviest set of 3 Snatches. You should be pretty warmed up at that point for Deadlifts, so it IS NOT necessary to complete all three of the posted Deadlift warmup sets. You can just jump in to your first work set of 5 reps at 65%. By all means if you feel you need a warmup set or two first then do them. Read more on Wendler 531 here
For the Metcon, perform 25 swings alternating right and left for a total of 100 swings. The goal here is to hit the tire AS HARD AS YOU CAN. Time is less important than the force you apply to your swing.