Why do we tell you to write down your workouts and benchmark lifts? Because of days like today.
Typically we like to spend time during the class doing power and strength work. When we do this sort of work we typically do percentages of our 1 rep max (RM), 3RM, and 5RM. It’s important to have those numbers readily available so that when you come into the shop and you notice on the board a bunch of percentages you have something to base those numbers on. Otherwise all you’re doing is spitting into the wind and hoping you choose a weight that is heavy enough to get a good workout but not so heavy that you fail any given set.
This isn’t the only reason we record our numbers. Because our programming is random and you may see a workout with high rep deadlifts one day and high rep push presses the next, it’s important to write down the weights you use for these movements so that in 2 weeks if these movements come up again you can go back in your Success Journal, see what weight you used, look at your notes, and make a judgement on what weight to use.
WOD 3 July, 2012
Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets. (These are based off your 3RM. If you don’t have a 3RM you will get one today.)
4 rounds for time of:
10 Front Squats