SWOD 1: Deadlift 5 – 3 – 1+
75, 85, and 95% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
SWOD 3: Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
Deadlift – 185, 205, 235
Bench – 185, 205, 225
How many reps on the last set?
Deadlift 4RM – (315lb) 225, 265,295 +10
Bench 4RM – (205lb) 155,175,195 +3
Shoulder Press 4RM – (125lb) 85,100,115 +6
Back Squat 4RM – (240lb) 180, 200, 225 +4
Deadlift: 240-270-305(7)
Back squat: 165-185-210(7)
Shoulder press: 80-90-100(11)
Deadlift (330 4RM): 250-280-315(8)
Shoulder press (110 4RM): 85-95-105(6)
Shoulders still toasted from Tuesday’s shoulder WOD! Wow!
Back squat (230 4RM): 175-195-220(4)
Not feeling particularly strong this morning!