WOD:

1) Back Squat: 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 85%, Max Reps @ 90%

Warm-up appropriately to your working weight of 70%. Upon starting your working sets rest no more than 2 minutes between sets. On your final set go for MAX EFFORT. You should literally be going until you fail, and for Back Squatting this will become more of a test of mental strength than physical. Your legs can hold up to a lot and can recover quickly. By the end of this you should be resting 5-7 seconds between reps, go for as many as you can. This will vary anywhere from 5-15 or more reps for some of you.

httpv://www.youtube.com/watch?v=sbFGdpQD_O0

A good example of what a near maximal effort is like

2) 21-15-9 – AQAP:

Overhead Squats 95/65

Burpee Pull-ups

Ideally you should be using a pull-up bar that is 6″ or more out of your reach. If you can’t do a Burpee Pull-up, then perform 21-15-9 Burpees and Pull-ups, partitioning however you like.

Extra Work:

3) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

httpv://www.youtube.com/watch?v=Ufaa41nkIP8

Some great info and for those who have never used the GHD please be mindful and careful with it

4) Ring Dips: 5 x 5

Weight these as deemed fit. Rest 2 minutes between sets. Make sure you are going shoulder to the ring and hitting full lockout.

For results post weight of each set of Back Squats and Reps for your last set, along with time to complete Met-con along with any scaling used. If you did Extra Work post thoughts on GHD Sit-ups, and weights for Ring Dips.

Post Results/Thoughts to Comments

Future Programming:

There has been a lot of talk, mostly from me about the programming we will be doing. I have been working hard to get an Olympic Lifting programming template going, and while I wanted to start it this week, it will get pushed one more week. We will be starting it next week and I will do my best to have a template sent out to everybody by this weekend. This will be a 10 week Olympic Lifting cycle that should help you all hone in on your lifts. For this week we will be do a very short, max effort, slow lift cycle. We will be hitting your 5 main slow lifts this week and do a Max Effort set, this means Max Effort reps and not weight. It is important for you all to truly hit this as a maximum effort.

A reminder that there is no class Saturday, the Throwdown will be all day on Saturday. We still need judging help. Because of this programming for this week will be built on a 5 on 2 off theme, so for those of you who normally come in 5 days a week you should be coming Monday-Friday ideally this week. For those competing, I suggest taking Thursday and Friday off, or doing some sort of active recovery on Thursday.  Hope everyone had a great Thanksgiving, see you tomorrow morning. Cheers.