WOD:
1-1-1-1-1-1-1
Bench Press
1-1-1-1-1-1-1
Front Squat
Rest 2 minutes between sets.
Rest Week follows this workout.
Warmup:
Static body weight and PVC drills
Then Warm-up sets of:
5 reps @ 40% 1RM
5 reps @ 60% 1RM
3 reps @ 70% 1RM
Scales:
Gold
Scale by load
Silver
Scale by load
Bronze
Scale by load
If you’ve been consistently following the Friday strength programming, notice that a rest week follows today’s workout. Every 4th week is a deload week that gives your body time to recover and get stronger. Remember, we don’t get stronger by exercising. We get stronger by recovering from exercise. I challenge you to take the next week as rest, throw in about two active recovery WODs with almost no intensity, and then watch yourself PR when you return.
jeff – do you mean “rest week” from overall WODs, or only strength WODs?
Everything. If you usually hit it hard 4-5 times a week, then at minimum take a week of active recovery. A week of rest with a couple active recovery days is probably optimal.
It was good working with Bo tonight. I haven’t done much strength work lately. It felt good. I can’t remember the last time I did a 1RM in bench press so I had to use an old PR of 235 as a reference. It had also been a long time for me of front squat. Basically, I didn’t know what to expect. 🙂
Bench press: 200-210-220-225-230-235(old PR)-240(f)
Front squat: 225-230-235-240-260-270(PR)
I stopped at 270 on FS due to pain in my wrist/hand that has taken so long to heal. Didn’t want to over do it.