Monday – 160711

After 16 weeks of squats on squats, we have finally reached testing day!! Remember, we never tie an old PR – even a 1 lb PR is something to be proud of! Make sure that you are very warmed up before you start squatting. You don’t want to tire yourself out with too many warm up sets. Here is a good point of reference from T-Nation:

Warm-up set # %1RM Reps Rest after set
1 ~ 30-50% 8 ~ 2 minutes
2 ~ 60% 5 ~ 2 minutes
3 ~ 70% 3 ~ 3 minutes
4 ~ 80% 1 ~ 3 minutes
5 ~ 90% 1 ~ 5 minutes
6 (max out) 100% 1 5-15 minutes
7+ (max out) + ~ 2-5% 1 5-15 minutes

You don’t have to follow this exactly – by now, you probably know what works best for you. Good luck! I want to see lots of PRs on the board!!

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Back Squat
– Find 1 RM

WOD
8 Rounds
8 Thrusters 75/45
8 C2B Pullups
8 Burpees

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