Wednesday, January 21, 2015

Power

8 x 3 banded bench press @ 50% of 1 RM floor press + (red/orange) bands ( 3x3 wide grip, 2x3 middle grip, 3x3 close grip)

Accessories
2 Rounds:
1a) max rep unbroken strict pull ups (ring rows as hard as possible to scale)
1b) 50 standing banded crunches

WOD
3 RFT
15 burpees
10 overhead squats (95/65)
200 m run

Tip of the Day
The overhead squat is the best squat EVER! It requires and extreme amount of core strength to be executed heavy but it's also the best move to determine mobility issues in an athlete.  If you would like to learn to dominate the overhead squat, fix those nagging mobility issues first.