9/24: Pressing

Written by josequan. Posted in Uncategorized

Okay everybody so I know you’re all wondering what we are going to do with all your 1-Rep Max numbers from last week…well heres what we are going to do:

Take 90% of your 1-Rep Max lift number for the Strict Press, Deadlift, Weighted Pushup, Squat. This will be your training max.

Example:
1-Rep Max        =    300lbs
Training Max    =    270lbs

From your training max we will start to find your lifting percentages. You must find your 65%, 75%, and 85% lifts from your training max for tomorrows strength WOD.

Strength WOD
Strict Press
5 Reps @ 65% of training max
5 Reps @ 75% of training max
5 Reps + @ 85% of training max

The last set of your lift should be performed as an AMRAP (As Many Reps As Possible). That is why there is a +.
Take up to 30 seconds – 2 minutes of Rest between each set.

WOD

Men
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

Women
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

Masters Men (55 +)
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

Masters Women (55 +)
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar


Heres the WOD explanation.

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