Haley

Warm-Up:
Coach’s choice

Pre WOD prep:
30 minutes to build to a heavy 3 rep back squat.
3,3,3,3,3,3
Example of warming up your 5 rep max:
WARM UPSETS: 45#x3, 115#x3, 165#x3, 195#x2, 225#x1
WORKING SETS: 235#x3, 245#x3, 255#x3, 265#x3, 275#x3 What is the formula?
WARM-UP SET 1: Empty Bar x3
WARM-UP SET 2 & 3: Still light, but with big steps to get you within about 2/3rd of your targeted first working set. Five rep sets, intended for you to work on your positioning and get your joints lubed up properly. WARM-UP SET 4: A 3-rep set, as we decrease volume nearing our working sets. A smaller jump in weight, to cross about 1/2 of that remaining gap between Set 3 and your Working Weight WARM-UP SET 5: A 2-rep set just to get the feel for this weight. About the same jump, calculated so that your final jump to working weight is NO GREATER than any of your prior increases. WORKING SET 1: (your previous “sets across” weight) WORKING SET 2-5: add between 2.5#-5# per set as you feel you can. # ponds if feeling strong! *Ideally, that fifth working set is your “real” 3 Rep Max, and that’s something you’ll find today.

WOD:
16 round Tabata ab-mats & Double unders (8 minutes)
20-second ab-mats
10 seconds rest
20-second double unders

Post WOD:
Couch stretch. 2 minutes per side

CFS Brief:
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Day 12 WLC
Wellbeing Practice:
10 minutes of meditation