Cassie.
Pic: Angela Clancy.

Strength WoD: "MAX OUT!!"

5 Rounds For Load

MAX Rep Shoulder Press (85% BW / 65% BW)

Max Rep Pull-Up

Max Rep Back Squat (BW)

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No rest between the exercises, but rest as needed between rounds.

• Strength Day with a difference!
• You are usually asked to lift the heaviest you can safely for relatively low numbers of reps to produce an absolute strength adaptation. Today we target your muscular endurance & also test out your strength-to-bodyweight ratio.
• If the BW prescriptions are more than, or too close to, your max lift in that move then this do these guidelines instead: Press = looking for 8+ reps. Pull Ups = looking for 10+ reps. Back Squat = looking for 20+ reps. Choose your weight based off of that.
• Once you'e selected the weight it sticks for ALL rounds. (only exception is for safety &/or if a coach wants it changed)
• Work in teams of 3 with two bars set up on the racks. One person will be working, one will be counting reps & the third person will be getting the shoulder press barbell set up for the next person to go. Both the counter & bar set-up person will act as spotters for the worker during their squats.
• As soon as the working-person has finished their squat set you all rotate round. The counter from before now is working, the barbell set-up person now becomes the counter & the person just finished working becomes the barbell set up person.
• Your rest is dictated by the length of time your two team mates are working for. The linger they work, the more rest you get! (counters be sure to encourage them heaps!!).
• This WoD has a unique way of scoring. You total up all the weight moved in all the rounds & divide by your own bodyweight number (for the pull ups you will class your bodyweight as the weight moved).
• For example if you did a total of 30 presses @45kg, 65 pull ups @BW & 115 back squats  @80kg, then you would calculate this: 30 x 45 = 1350kg. 65 x 80(BW in kg) = 5200kg. 115 x 80 = 9200kg. Add these up = 15750. Divide that by your BW, 15750 / 80 = a score of 196.8 !!
• Although we ask for 5 rounds you may find yourself short on time if sets go for long periods. In this case strive for at least 3 rounds.

Post total reps & weight used to Beyond The Whiteboard

An exciting end to the weekend at the Pacific Regional. Well done to all our Aussie Qualifiers!!

Roll on August & the World Games!!