WOD - November 22, 2021

Stairway To Strongville

Back Squat - 1 Set Every 3 Minutes

4 Reps @ 60%
3 Reps @ 70%
2 Reps @ 80%

Then see how many steps you can conquer

1 Rep @ 85%
2 Reps @ 85%
3 Reps @ 85%
4 Reps @ 85%
5 Reps @ 85%

The only way to “conquer” the Stairway to Strongville is to do it with quality at 85%. If you are losing your midline and the weight is bearing you then you should stop at whichever rep number that it occurred, be it a 1 rep attempt or the 4 rep attempt. If you can do all 5 reps with quality, awesome, you are getting super strong and are a resident of “Strongville”.

You are “rewarded” for each step that you make up the Stairway. If you complete 3 reps with quality you will now be adding 3% to your current 1RM. If you make it to 4 reps you will add 4%, and if you make it all 5 reps you will be adding 5% to your 1RM math for the remainder of the current squat cycle.

WOD

Superset - 3 Sets

20 Band Pull Aparts
20 BB Reverse Grip Curls