9/6/13 – Friday

Written by Joey Tudela. Posted in Fitness

The 19 Hotshots

WOD

A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Rest between 8-10 minutes between your last back squat and Part B, but leave the weights on the bar when you finish, you’ll come back to this.

B.
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

Note: Max Reps means you go until you start seeing stars or you can’t squat anymore. Test yourself and make sure you have a spotter at all times!!!

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