The Final Linear Progression Day
Congratulations everyone! You have successfully made it through 12 weeks of linear progression! If you have a chance today, look back in your books and make note of how many of the 12 linear progression days you made it to, and what your starting and ending numbers were for the back squat and press. Over the next few weeks we will be testing to see how your 1 rep maxes in the back squat, press, and deadlift compare to what they were before. Great job to everyone who made all 12 days too!
BTW, wouldn’t it be a funny April Fools joke to actually make Monday’s WOD a 6 mile run? I think your coaches would find it hilarious!
-Ryan
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Monday’s WOD:
Linear Progression Day: See 1/18, 1/24, 1/29, 2/6, 2/14, 2/20, 3/1, 3/5, 3/11, 3/20, or 3/26 for reference numbers
> If you have not been here for a linear progression day, perform ascending sets of 5 to find a beginning weight for linear progression
>
> Low Bar Back squat 3×5 (add 5 to last week’s back squat)
>
> Press: 3×5 (add 2.5-5lbs to last week’s press)
>
> As time allows:
>
> 3 sets glute ham raises (or hamstring curls)
> alternated with ab work of your choice
2013 03 31