Monday 131021

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Skill

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Row 1000m

Just like the 500 last week, this will be a component of the warm-up. You know what will get your warm? Rowing hard.

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WOD

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Back Squat

Work up to a 1RM

Today’s the day to set a new PR!

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We’re on the downhill slope of this programming cycle. This week we’ll dedicate 3 days to see if all the hard work you’ve put into the linear strength programming has paid off. Today you’ll be working up to a new 1RM for the back squat. You’ll have plenty of time to hit your new number, so take advantage of it. Often times we test new 1RM using the CF Total. By splitting it up we hope to take some of the pressure you feel with the time constraint of working up to three 1 rep maxes in an hour out of the equation. Be thoughtful with your warm-up sets as well as your rest.

Be sure to bring your mental game with you today. Think about what you’re trying to accomplish. Come in with a plan and with a number in mind and be relentless pursuing it. Attack each lift with precision and aggression. Get after it today!