Did anyone get pics of the Holiday Party??!! We are terrible hosts and somehow managed not to snap any of our own photos. There are plenty of after-party pics on the socials for those who closed down the activities at AR and then headed out afterwards… but seriously, any good shots from the evening inside of AR?

Hope you all had a great weekend. Here’s some time under the bar to start the week off right…

WOD For 12-17-18:

Strict Press:


Use the seven working sets to build to a heavy single for today.


Back 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.