Strength WOD:
“Wendler Back Squat and Push Press – Week 3″
Back Squat: 5 reps @ 75% of 1-RM, 3 reps @ 85%, Max reps at 95%
Push Press:  5 reps @ 75% of 1-RM, 3 reps @ 85%, Max reps at 95%

(See below for explanation. Determine your weight prior to start of class.)

or (not and)

Fitness WOD:
3 rounds for time of
400m run
25 x kettlebell swings

Paula and Suzanne finishing the Tour LaFitte 50 mile bike race!!!

The squat and push press scheme today is the 3rd of 4 weeks of a strength cycle known as the “Wendler” cycle. Each Tuesday, we will lift at specified reps, sets and weight. We will retest our max at the end of the cycle. Today’s weights will be determined as follows:

Take 90% of your one rep max (ie 200 x .90 = 180lbs). If you don’t have a max, find your max instead of doing 3 sets.

1st set: 75% of the 90% max (i.e. 0.75 x 180 = 135lbs)
2nd set: 85% of the 90%max (i.e. 0.85 x 180 = 155 lbs)
3rd set: 95% of the 90% max (i.e. .95 x 180 = 170lbs)

The weight will seem light. The key to this program is manageable weight with an emphasis on form (BELOW PARALLEL on squats and full lock out with a neutral spine on the press – do not over arch your back). Do not be He-Man/Women and increase your weight or reps – the program will not work if you do this. On the 3rd set, do as many reps as possible keeping good form. Do not go to failure on the last set – this means go until you feel you can’t get another without losing form.