WODs
 | Thu, Jan 29 2015 |  |
| Bench Press Max | Bench press workout | Single Leg RDL and Skater Squats - Skill Work | Olympic Lifting - Hole Squats | Olympic Lifting - Squat Snatch EMOM | Strict Press | Other Results |
Bench Press Max
(Weight,  Main)
Find Your 1 Rep Max Bench Press Weight
Planned: Tue,Apr1,2025 Thu,Jan16,2025 Tue,Jul16,2024 Tue,Jun12,2018 Fri,Feb19,2016 Thu,Dec17,2015 Thu,Jan29,2015 Mon,Jan20,2014 Fri,May17,2013
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Bench press workout
(Weight)
Bench press
12 reps at 50%
10 reps at 60%
8 reps at 70%
6 reps at 80%
| Duane | 120,140,170,185 Rx | | | Sarah | 65,75,85,95 Rx | |
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Single Leg RDL and Skater Squats - Skill Work
(Weight)
Single Leg RDL - Perform 10 sets of 5 reps, each leg
****Determine optimal Single Leg RDL Range by testing lumbar breakage without KB (hand on back)
****Once range is determined, evaluate balance and strength and determine KB weight with stiff leg.
****Glutes tight, lifted leg inline with torso
****If needed start with KB on Box or stacked weights for bottom position.
Skater Squats
****Utilize Single Leg RDL Range
****Once range is determined, evaluate balance and strength and determine KB weight with Squat.
****Glutes tight, lifted leg inline with torso, squat with vertical shin, drive through heel, knee behind toe
****If needed start with KB on Box or stacked weights for bottom position.
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Olympic Lifting - Hole Squats
(Weight)
Olympic Lifting:
10x1- Hole Squats- progressively increase weight each set
| Duane | 135,145,155,165,175, 180,185,195,205,215 Rx | |
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Strict Press
(Weight)
Strict Press 5x5
Planned: Mon,Feb3,2025 Tue,Dec24,2024 Mon,Dec9,2024 Fri,Sep20,2024 Sat,Oct6,2018 Sat,Jul21,2018 Sat,May16,2015 Thu,Jan29,2015 Sat,Sep27,2014 Sat,Sep20,2014
| Duane | 95,105,115,125,135 Rx | |
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