NEW WOD FORMAT

For this cycle, there will be a totally different format than was used before.  Below is the basic template with a brief description for each.

General Warm Up

• This includes stuff to get the heart rate up, mobility drills, etc.

Specific Warm Up

• Here you will do the first designated exercise in sets of 3 repititions
• Should be at least 24 total reps, or 8 sets of 3x
• This will be all attempts up until your final 3RM attempt of the day
• This will be included when you calculate total volume
• Each Week you should try to add more volume than last week

Maximal Attempt

• This will be your final attempt on the First compound lift of the day
• Once a rep is missed, move on to next exercise

Rep Work

• Should be done at approximately 70% of your 1RM on designated lift
• You will do as many sets of 8 as possible before you miss a rep, then move on to next exercise
• Try to add more sets each week

Accessory Work

• Will vary from week to week, idea is to add more and more volume
• Focus should be on Pump work
• Will consist of changing exercises, followed by a superset
• Additional Work will come after to target week or High Frequency areas

Cool Down

• Will always consist of Stretching and SMR techniques (foam rolling, self massage, etc.)

Each day you should total up your volume for the day including from your first specific warm up attempt, through the accessory work.  The volume should be totaled each week, and the next, you should try to beat it.