#3425 – Tuesday 8/6
MIFit WOD here
Athlete Goal – For the Strength Session, the goal is 5×1 heavy reps across at 80-90% of 1RM, in preparation for next week’s 1RM test. The weight should be heavy but athletes should be confident that they can perform 5 sets without failing. Workout is quick, steady and unbroken on BS. Goal on DUs is to minimize misses.
Stimulus – Heavy 1 reps for our Strength Session today. Intent is 80-90% of 1RM across all 5 sets. The weight should be very heavy
but athletes should be confident that they can handle it, we definitely don’t want to see any missed reps.
Our workout today is a couplet of monostructural and weightlifting. Shorter in duration with moderate volume. The Back Squat weight should be something that athletes can perform 9 reps unbroken, no problem! For Double Unders, for intermediate athletes give them 2-3 attempts or 1:00 time limit.
Back Squat @80-90% of 1RM*
Tempo – 20X1
Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.
Workout of the Day
AMRAP x 9 MINUTES
9 Back Squat 155/105
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout.
5:00 Slow Pedal on Bike
2019 08 05