Monday, October 1, 2018


5 Rounds:
1a) 7 Kipping Toes to Bar
Scale = 7 Target Kips
1b) 10 Banded, Hollow Lat Pull Overs

Back Squat 1 RM
on the 0:00: 7 Reps @ 40%
on the 2:00: 5 Reps @ 50%
on the 4:00: 3 Reps @ 60%
on the 6:00: 1 Rep @ 70%
on the 8:00: 1 Rep @ 80%
on the 11:00: 1 Rep @ 85%
on the 15:00: 1 Rep @ 90%
Then proceed to build to your 1 RM on your own

A Tip For Today
Sometimes a max lift success or failure depends on how well you primed your central nervous system for the weight you are attempting to lift.  If you make large jumps in weight, especially at a higher percentage, you are likely to fail.  If you were to strip the weight down and make smaller jumps in weight, you are more than likely going to get the lift as long as there is not a technical movement issue.  Your body has to be ready for what you are getting ready to put it through.  Making big jumps is a shock to your system, causing it to shut down.  This is exactly why the percentages go from 10% to 5% increases as it gets heavier.  Continue to make small jumps after 90% and you're likely to set a new PR.