CFAH WOD 07.11.11

Back Squat

The Ladies from EAD at the Windy City Olympic Lifting Competition. All of them showed just how strong EAD Women are!

5-3-3-1-1-1-1

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For Time:

100 Double Unders

75 Air Squats

50 KB Swings (50/30)

25 Ab Mat Sit Ups

*Please sign up online as we will have to do this workout in heats*

THIS WEEK WE ARE MAXING OUT ON LIFTS.  ON HOW TO GO ABOUT FINDING YOUR 1 RM READ BELOW:

Example:

If the workout is:

Press, 1 RM

You are being asked to find a 1RM, your best possible lift. Then you do not do gruelling sets leading up to this as you would with the previous workouts. If your PB is 160 for the Press, then your set scheme would look something like this, following a good warm-up – 95(5), 115(3), 135(1), 145(1), 155(1), 160(1), 162.5 (1), 165(f), 165(f). The goal is to get up to a heavy weight quickly, with the fewer sets the better, as for most people, this will allow lots of nervous system function for the important sets.

Posted in Arlington Heights WOD.