Sunday 12/27

Squats

Back Squats: 1 - 10 - 1 - 20 - 1 - 30

This is a rep scheme that will test your ability to move a heavy load once and lighter loads a significant amount of times.  To perform this WOD properly, warm up with light squats, just the bar 10 times or so, then about 50% of your 1RM for a set of 5 and work up from there to your 1RM, that constitutes the "1" in the rep scheme.  Then, scale down the weight to your 10RM, this is usually about 75% of your 1RM, then do your 1RM again, then your 20RM, about 60% of your 1RM, then your 1RM again and finally your 30RM which be a little more than 50% of your 1RM.  To be clear, a 10RM is a ten rep max, the most weight you can squat 10 times in a row without stopping, 20RM is the most you can do 20 times and so on.  If you fail on your 10RM at rep number 8, don't worry about it.  Rack the bar and go right to your 1RM.

BWWOD:
Find something heavy such as a big rock, a potted plant or a duffel bag filled with books, I don't care, just make sure it weighs between 50 and 70 pounds or so.  Hold it to your chest and do 100 squats for time.