Strength:
Overhead Squat
5-5-5-5-5 (plus 3 warm up sets of 3)
WOD:
“DT”
5 Rounds
12 Deadlift (155/115)
9 Hang Power Cleans
6 Push Jerks
We are going to Overhead Squat today. We are going to focus on some Squat Therapy today to make sure we have that good form! Same rep scheme as last week, if you have good technique and range of motion, you can add 5-10 pounds per working set over last week.
Warm Up:
5 – empty bar
5 – 35% of 1RM
5 – 50%
Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%
Use the blue percentage charts on the wall to help with the math.
And then we have a fan favorite – DT! People often want to challenge themselves with this one and do the recommended weights. You can do that, but be aware that we are looking to get all 5 rounds done in about 8 minutes (I know – right?!?!) You will have 13 minutes to complete the workout today, so plan and scale accordingly.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.