Daily WOD – Nov 13, 2018

Hallowed ground Sillup!

Back Squat 3-3-3-3-3

Then

3 Rounds NFT:

  • 10R/10L bulgarian split squats
  • 3 weighted squat box jumps
  • 25 banded good mornings

Notes:  Welcome to the start of our annual power lifting cycle!  We are going to be prepping for an in house power meet (Jan 19th, mark your calendars) where you get to set a great strength benchmark for the start of the year.  Leading up to the meet, you’ll notice that the strength days tend to focus more on back squat, bench press and deadlift.  Over the next 10 weeks we’ll be performing close to a dozen training maxes (today included) where the intent is to increase in load to a heavy weight over multiple sets.  For the next 10 weeks, failing a heavy rep will come with a 30 burpee penalty!!! Ok, not really but that should be the idea, not one failed rep in the next 10 weeks.  There will be more accessory work than you are used to and if you can’t fit it all in in the hour, that is ok.  Prioritize good movements and get done what you can.  Quality of work is more important than quantity but if you can work efficiently, now is the chance to get quantity as well!

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This Post Has 5 Comments

  1. 5:15am

    Murray – 285, 300×2
    Faith – 125 PR!
    Jake W – 205
    Jenn T – 205
    Jesse S – 135 PR!
    KTS – 165
    Zach S – 135
    Tyler F – 165
    Kelly G – 110 PR!
    Danielle S – 155×3, 165×2

  2. 6:15

    Missy 160
    Ash 155
    Iggy 315
    DE 295
    Vince 135
    Ken 125
    Luke 280

  3. Results:
    9:30

    4:00
    Chris M> 235
    Larah 165
    Vicki 225
    Tanya 225
    Marissa W. 105/110
    Heath 85
    Kye K. 267
    Tom S. 225
    steve K. 265
    John 405

    6;00
    Andrew 265, 275×2
    Blake 335
    Blythe 110
    Ceil 180 PR!
    Raghu 175
    Dan T. 135 across to 17″
    Ben 235

    7:00
    MOira 75
    Andrea 125×3, 135×2
    Erik 205
    Dave W. 205
    Kyle E. 145 across

  4. 5:00
    Sillup 245
    Ed 245 form
    Robbie 265
    Smith 315
    Lindsay 125
    Janet 165
    Morgan 140
    Caine 🙂
    Lombardi 165
    Jarred 225
    Jeff 220
    Joe S. 205
    Mark 210
    Nikki K 170
    Shawn 245
    Tim C 200

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