Monday, November 24, 2014

Power

10 x 2 Back Squat @ 70%

Accessories
2 Rounds:
1a) 10 Barbell Good Mornings (95/65)
1b) 20 Dimmel Deadlifts @ 40% (focus on hip speed)
1c) 50 Standing banded crunches

WOD
8:00 Amrap
8 alternating pistol squats
16 hang power snatches (95/65)
24 sit ups

Post WOD
100 banded good mornings

Tip of the Day
"Accessories" are exercises that focus on very specific weaknesses.  If you want to see strength gains in your main lifts and in your WOD's, train your accessories/weaknesses as heavy as possible, with perfect form of course.