• Shawn Alfenito

WOD 7/20/2020

There are lots of ways you can warmup for back squat PR. The reps below are a good example of how to prepare the nervous system and muscles, without hitting fatigue before your 1RM attempt. Many people make the mistake of thinking they need to jump into it too soon so they don’t burn out, but you need to prep your body for the heavy attempt. This may look like a lot of volume but it’s really not. The first 4 sets should be really easy and everything after that is only 1 Rep. Good luck, and let’s set some new PR’s!


Part A.

New 1RM Back Squat:

30 Minutes to warmup and attempt your new 1 Rep Max Back squat!

Example reps:

1 x 8 @30-50%, 2 min rest

1 x 5 @60%, 2 min Rest

1 x 3 @70%, 3 min rest

1 Rep @80%, 3 min rest

1 Rep @90%, 5 min rest

1 Rep @ 100%, 5 min rest

1 Rep 2-5% over 1RM, 5 min rest

Part B.

For Time:

500m Run

20 Hang power Snatch 95/65

400m Run

10 Hang Power Snatch 95/65

300m Run

5 Hang Power Snatch 95/65


Part A.

Total Time:

1 Mile Run

Rest 5 Minutes

1000m Row

Rest 5 minutes

1 Mile Run

Part B.

For Time:

15/12 cal row

20 DB Snatch

15/12 cal row

15 DB Snatch

15/12 cal row

10 DB Snatch