WODs

Tue, May 11 2021

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (285 days ago)
BB WOD Strength Game Changer Day 220210511 Murph Prep

BB WOD Strength Game Changer Day 2


(Weight)
NO HOOK NO FEET SNATCH
Week 1: Work at 55% of 1RM Snatch for 4x3.
Week 2: Add 10#/5#, complete 5x2.
Week 3: Add 10#/5#, complete 4x2.
Week 4: Work at 65% 1RM Snatch 4x2.

PUSH PRESS
Week 1: Work at 65% of 1RM C&J 3x3.
Week 2: Add 10#/5#, complete 3x2.
Week 3: Add 10#/5#, complete 3x2.
Week 4: Work at 75% 1RM C&J 3x2.

TEMPO FRONT SQUAT
Execute a 3 second tempo on the Eccentric&Concentric of each rep with a second pause at bottom.

Week 1: Work at 60% 1RM FrtSqt 4x3.
Week 2: Add 10#/5#, complete 3x3.
Week 3: Add 10#/5#, complete 3x2.
Week 4: Deload @ 70%1RM FrtSqt 3x2.

Planned: Mon,Jun7,2021 Tue,May11,2021 Tue,May4,2021 Tue,Apr27,2021 Tue,Apr20,2021

DuaneSn-(45, 65, 85, 95, 105)x2, 115x4x2 Rx
PP-(65, 85, 105, 125, 145, 155)x3-165x3x2; FSqt-(95, 115, 135, 155, 175)x2 195x3x2
SarahSn-(35, 55, 60, 65, 70)x2 75x4x2 Rx
PP-(55, 65, 75, 85, 95)x2 105x3x2; FSqt-(65, 85, 105, 120)x2 130x3x2