''Back Squat 5-5-3-3-3 & Mr. Slugworth'' (08.20.2012)

Warm-up Drills (08.20.2012)
Run 800m
2 Rounds of
7 x Push-ups (CFGS)
7 x Air Squats
-Samson Stretch
-Scorpion Stretch
-Shoulder Dislocates
-Sumo Squats

''Back Squat 5-5-3-3-3'' (08.20.2012)

Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been squatting regularly during the past month will be free to chase a new 5 or 3 rep maximum if they wish. Athletes just getting back into the fight will be working through challenging sets no greater than 80% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift).

Back Squat 5-5-3-3-3

Notes: Warm-up sets and reps are not listed as part of the five working sets above, use two to three progressively heavier sets of 3 reps each to prime yourselves for the workload ahead. Get some, freaks...

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Mr. Slugsworth'' (08.20.2012)

Complete as many rounds as possible in 15:00 of
6 x Pull-ups
9 x Ring Dips
12 x SDHP (95/65)

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (08.20.2012)
''Tempo 85%/RPE16''
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: SC:8min, LC:20min, U:45min

Post distances to comments.


Shanie said...

Back Squat 5-5-3-3-3 & Mr. Slugsworth
Back Squat
Mr. Slugworth
55# SDHP
Completed 6 Rounds + 9 Push Ups

I love Mike A's homage to WW & the CF.

Peter said...

Back Squat: 185 x 5
Mr. Slugsworth: 95# for 4 rounds - dropped to 85# for last 2 to maintain form
6 Rounds + 6/9

only 3 tries to read illegible secret code....

Mtn Rob said...