Strength:
Back Squat
3-3-3-3-3 (plus 3 warm up sets of 5)
WOD:
“Josh”
21 Overhead Squats (95/65)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
It’s Monday again! Let’s go ahead and drop the reps and increase the weight today. BUT, we are going to test our one rep max back squat on Thursday of this week, so no need to push yourself super hard with the loads. Make sure you can recover fully by then.
Warm Up:
5 – empty bar
5 – 35% of 1RM
5 – 50%
Working Sets:
3 – 70%
3 – 75%
3 – 80%
3 – 85%
3 – 90-95%
U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and step-brother, Ensign Aaron Jozsef.
There are a lot of pull ups today. Be sure to protect your hands from blisters. Ring rows will be the modification for pull ups if needed.
