WOD for 07-25-17:

Strict Press:



Use the rep scheme to build to a heavy single for today.




Front Squat:



The goal is three heavy singles, each followed by a “down set” of multiple (and ascending) repetitions.  The athlete should build to their first single with 3-4 warm-up sets, and then once the first single is taken there should be no “in-between” or “test” sets during the SIX total work sets.  Since this type of session requires the athlete to “go by feel” some will inevitably ask for advice on loading - here is a rough idea of what a typical progression might look like for someone who squats approximately 250 lbs as a 1RM (keeping in mind that athletes will vary!):

Empty Bar + Three to Four Warm-up Sets, then…
1 @ 225 lbs
3 @ 205 lbs
1 @ 235 lbs
5 @ 200 lbs
1 @ 240 lbs
7 @ 195 lbs

Keep your rest strict at approx 1:30 - 2:00 between sets.  There is no “rule” about the singles going up or down in weight, and the same goes for the sets of 3, 5, and 7 (they can go slightly up, go slightly down, or stay the same) - it all depends on the individual athlete and how they feel today.  Take what’s there today, come back tomorrow.  

(Compare to 09-21-16)