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January 10, 2010

Bobby L. Molly and Bobby S. getting in a WOD in Brazil!

Monday

WOD

Back Squat

10-9-8-7…1

Start at a weight that you can do for 10 reps. After a short break add 10 or more pounds and do 9 reps. Continue adding at least 10 pounds and working your way toward 1 rep. So it may look like this for an average guy…

155×10, 165×9, 175×8, 185×7, 195×6, 205×5, 215×4, 225×3, 235×2, 245×1.

“But what do I do if I add 10 lbs and cant get all the reps?”

Glad you asked. In this case you stay where you are in weight and number but finish the remaining sets- i.e. if our example misses 215×4 they will then go back to 205×5 and stay there, doing 205×5, for the remaining 3 sets.

so it would look like this…

155×10, 165×9, 175×8, 185×9, 195×6, 205×5, 215×4 (missed the 4th rep), 205×5, 205×5, 205×5. Done.

Ideally the guys and girls will be able to form 2 groups and work in with eachother and help change weights for eachother. You can add more than 10 pounds at a time if you need to. You should be pretty whipped when this is finished. But we are going to do a finisher anyway.

AMRAP 8 Minutes

8 Wall Ball
8 Burpees

Mac has been working hard and got to the top of the rope climb Saturday after a 385 deadlift and the Tabata Mash Up. The hard work and good nutrition is paying off!

The rope climb is becoming a popular item on the skill sheet…use these tips from Chris N. and you’ll be touching the chain with ease.

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  1. sarah lee Reply

    Hey Noodle Arms. How’s the bum?

  2. Littles Reply

    Bobby, Molly and Bob!!
    So good to see you, miss seeing your faces around c3.

  3. Robbienoodles Reply

    raw, but recovering thank you! wow, my first post. it took a raw butt and 6000 miles but here i am. thanks liz. we miss everyone there as well. its too hot here to work out. it was 105-107 the other day. oh, poor us. hows the snow?

  4. sarah lee Reply

    Excuses, Excuses. The snow is awesome. In fact we are hoping summer never comes!

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