find your 5 rep max, then reduce the weight by 15-20% and perform four more sets of 3 reps each
Start with an empty bar (15, 30 or 45lb) and increase weight by 5, 10 or 20 pounds per set until you reach your 5 rep max. Use a rack and begin with the bar on your back as seen starting at the 1:00 point in this video of Kelly Starrett performing Sotts Presses
You must be at or below parallel with solid heel to floor contact while performing the presses or you will not be permitted to increase weight. Share a rack and bar with a partner if possible, rest as needed between sets. This is not a timed workout.
Warmup: 5 rounds, 5 reps PVC overheat squat, 5 reps PVC sotts press, 200 meter run
Cool down: 5-10 minutes of stretching of your choice and rolling any tight muscle groups. If you have time, finish with a 750 meter run for time.
This week's Super Sweet Outdoor Workout will be on Friday 6/15/12 6:00pm at Wendy Park on Whisky Island. Tricia is running Hooverball games and might have a nasty side WOD to add to the mix. After the wod everyone is encouraged to help Chris Hz and our CF Cleveland Relay for Life team at Lakewood High School. Here is the map for our CrossFit Cleveland Outdoor Workouts
RESULTS:
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