Friday, January 22, 2016

Power

Anderson Front Squat 1 RM

Accessories
2 Rounds:
1a) 10 banded inverse curls
1b) 10 per leg weighted lateral lunges (keep feet stationary)

WOD
4 RFT
4 Power Cleans (155/105)
4 Front Squats
4 Shoulder to Overhead

Post WOD
2 x 60 m sled pulls (HEAVY)

Tip of the Day
Let's discuss this WOD and prescribed weight.  It is designed to be heavyish, but more of a mental challenge.  It is not designed to be broken.  I know a lot of you love those RX letters by your name, however, there comes a time when those letters may be hurting you more than helping.  If you cannot go straight from the cleans, into the front squats, and then straight into the shoulder to overhead without dropping the bar, RX weight is not for you today.  However, scaling is OK!!!! It will give you the desired stimulus, and keep you uninjured.  Pick a weight that this can be completed in under 6 minutes.