09/08/2021
Announcements
Open Gym! This is week 2 of Juggernaut. It’s going to be a little heavier than last week but there are 2 less sets. We programmed the Shoulder Press as a make up for Labor Day. Remember it’s not a big deal if you miss one or two days on the program but if you can Open Gym is a great time to make up a lift from earlier on in the week!
Back Squat (Week 2 of Juggernaut!)
Opt.1 55%x5, 62.5%x5, 3×10 @ 67.5% of your TRM
Opt. 2 55%x5 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 3 5×2 @ 80% of 1RM
Opt. 2 55%x5 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 3 5×2 @ 80% of 1RM
Shoulder Press (3X10)
Opt.1 55%x5, 62.5%x5, 3×10 @ 67.5% of your TRM
Opt. 2 55%x5 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 3 5×2 @ 80% of 1RM
Opt. 2 55%x5 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 3 5×2 @ 80% of 1RM
Metcon (Time)
0:00-4:00 x 3
400/200 m. run or =row/bike
15 Bar-Facing Burpees
400/200 m. run or =row/bike
15 Bar-Facing Burpees
Rx 200 meters
Rx+400 meters
Rx+400 meters
For this WOD set up a Barbell with 2 plates for the burpees. Record your slowest round. It should be under 4 minutes