Our new Barbell Basics Course starts Wednesday! 

More info here.  Just a couple of spots left!

WOD for Monday 051412 — Click Here For Today’s Schedule
Back Squat
1RM for the day
–Rest–
3 Rounds:
Each round is 3 cycles of the following:
2 Clean (80% 1RM)
10 Ball Slams
Rest 2 minutes between rounds
Finish:
Two Hand Turkish Situps (see video)
3 sets of 10

Post Back Squat Loads and Time For Each Workout Round to Comments
Today marks the beginning of a new strength cycle, based on the Westside Conjugate System.  We will be discussing the methodology in more detail in the coming weeks.  For the Back Squat, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

In the conditioning workout note that each round has 3 “mini” rounds.  Rest 2 minutes between each “main” round.  Perform the Situp finisher when you’ve cooled down from the conditioning workout.  It is not done for time or to failure.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

Double KB Situps
[youtube]http://www.youtube.com/watch?v=tfrRVi080Js&feature=related[/youtube]