Thursday, October 4 2018

If you trained yesterday and your shoulders are tired from the wall walks and static holds - its okay - no biggie come in and hit lighter overhead squats or use the squat that is before it in the progression to the overhead squat - the Front squat - as long as you are hitting 70-75% and working on that speed your hitting the point of dynamic effort lower body!

WOD: 21-15-9 deadlift 225/155, 42-30-18 un weighted lunge steps

Strength: 5x5 OH Squat @ 75% of 1RM OH squat

Accessory: 3x30 on each side standing single arm kb front rack marches

Recovery: 2:00 plank

sprint ish

Monday, April 2

WOD: 5 rounds 10 Thrusters 135/95, 10 burpees over bar (new burpee standard) take the bars from the ground, if not bar thrusters use heavier than 50/35 for the thrusters

Strength: OH Squat 3 RM

Accessory: 4x3 on each leg lateral step ups

Recovery: 1x50 staggered leg good mornings(50 on each leg)

Overhead squat 3 rep max: Overhead squat 3 rep max3 rep max overhead squat