Break out the Sled!
Jacki taking the sled for a walk.
As many of you found out on Monday, 90% of your 1 rep max is very challenging for 3 reps. You may have to drop down in weight or percentage. This is fine because we are looking for maximum effort for 3 reps. If you can only get 1 or 2 you are missing out. Also, make sure to have someone spot you. In most classes there are plenty of other athletes that would be glad to help. Please use them or a coach! After we bench press we will head outside for some sled work. Some of the strongest men and women in the world rely on sled work as an addition to their regular strength training. These are great for developing the hips and glutes but can also work the upper body depending on the position of the straps. We will try out many different styles using our 50 ft distance out back.
[youtube]http://www.youtube.com/watch?v=M7eTf57iuaY[/youtube]
Workout of the Day (WOD) 9/18/13:
Bench Press 3-3-3-3-3 @90% 1 rep max
Then,
With the remainder of the time push/pull the sled 50 ft. Add weight if you can and rest as needed.
*Post bench press and sled weights to comments.
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