Good day team, today we start using our new results tracking software Wodify! You’re going to love it! You are able to back date your benchmark and PB results if you’d like to do so, but it would be especially helpful if you at least jumped on today and entered you current 1RM Back Squat result. Wodify is so awesome it will calculate all your percentages automatically for you when the squat program days come along (which is tomorrow). So here is how you do it:
Log in to Wodify.
Click on the My Performance tab in the top menu.
Click on the Add Performance tab on the left menu.
Select Weightlifting in the Type drop down menu.
Search Back Squat in the Component drop down menu.
Click ADD.
Select the 8th of September as the date (last time we tested 1RM Back squat).
In the Rep Scheme space type 1×1.
In the Sets space type 1.
In the reps space type 1.
In the weight space type in your current 1RM back squat weight.
Click Save.
You’re done!
You can do this for all your 1RM lifts and gymnastics max efforts, but do the Squat so that history is in the system for tomorrow!
A reminder that our new class schedule kicks in today!
Weightlifting
Back Squat
1×5 @ 82.5%
1×3 @92.5%
1+ @105%
3×10 @65%
Metcon
EMOM for 15 minutes:
15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 60/42.5
40 Double-Unders
*Alternate each movement each minute.
Midline finisher
TABATA T2B