WOD - 03/29/10

Mobility: DeFranco's Agile 8.

Strength:
Back Squat: work up to 1RM, strictly following this warm-up progression:

4 @ estimated 40%, rest 10 seconds

4 @ estimated 40%, rest 10 seconds

3 @ estimated 60%, rest 30 seconds

2 @ estimated 75%, rest 60 seconds

1 @ estimated 80%, rest 120 seconds

1 @ estimated 85%, rest 120 seconds

1 @ estimated 90%, rest 180 seconds

1 @ estimated 95%, rest 240 seconds

1 @ estimated 100%, rest 240 seconds


Zhang Guozheng squatting 484 for a double... at a bodyweight of ~160

DB Push Press: 5x3, working up to heavy 3

Finisher:
GHD Sit-ups: 4x12 (hold weight behind head)

Just strength today; follow the warm-up progression precisely - it may seem long and excessive, but it is specifically designed to properly activate your CNS before attempting a 1RM; stay tight in the middle during DB push press; finish with heavy GHD sit-ups