Monday 110926

Posted by | September 25, 2011 | WODs | 18 Comments

Perceived effort is a term with which you should become familiar. Power lifters that “wave’ their efforts (dropping well below max efforts and slowly increasing the weight over a period of months to peak for a competition) can gauge their training success by identifying when the same weight “feels lighter” than it did previously. We usually avoid such squishy definitions of progress, but unless you max out every time (in our case once a week) this is all we have to go on. It seems to work OK. Keep this is mind when a lower % of 1RM is RXd in a WOD and consider putting how it felt in your notes.

Squat
1-1-1-1-1-1-1 (90% 1RM)

AMRAP 10 Minutes
10 DB Push-Press (45/30)
10 DB Step Ups (24/20)
Post loads and times to comments.

Use the same dumbbells for each exercise. Step ups are with 2 DBs.