WOD – Tuesday 26 April 2016

If you are one of the people who asked me about your progressions and are adhering to the plan, disregard following rant.

The purpose of the back squats is to SUCCESSFULLY complete 10 sets of 3 BEFORE you progress to sets of 4 at the same weight. Complete a successful set of 10 x 4 and then you can progress to 10 x 5 next week. If in the third week you complete 10 sets of 5, you can then increase the weight and go back to 10 x 3 in the fourth week.

IF YOU FAILED ON ANY OF YOUR SETS IT MEANS YOU MUST KEEP TRYING EACH WEEK TO SUCCEED AT THAT SEQUENCE.

DO. NOT. UP. THE. WEIGHT. AND. GO. BACK. TO. THE. TEN. SETS. OF. THREE. UNTIL. YOU. HAVE. SUCCESSFULLY. COMPLETED. TEN. SETS. OF. FIVE.

20 Minute EMOM
10 x ‘x’ BACK SQUAT
10 x ‘x’ RING DIPS
* Alternate each minute

* Each week, you are building to a set of 10 x 5.
* Once you complete ten rounds at 10 x 5, add 2.5kg (or 1kg – I don’t mind) and go back to 10 x 3.
* Rebuild each week until you can complete 10 rounds at your new weight.
* Ring Dips – same thing go back to 10 x 3
* Make Ring Dips harder by adding a weight vest, or increasing the range of movement lower into the rings.
* If preferred, perform 1 muscle-up instead of 3 ring dips.

7 minutes REST

15 minute AMRAP
10 Lunge Steps (10 each leg)
10 DB Burpee Deadlift
10 Push Jerk
* Men 2 x 15kg
* Women 2 x 10kg
* Stand in place for the lunges – step BACKWARDS.

RUNNERS: TEN WEEKS TO GO

* Instead of 15 minute AMRAP, RUN 2 MILES. This is to be timed.