Wednesday, June 14, 2017

Power

Work up to a heavy 3 rep overhead squat

Min 0-3: 3 Reps
Min 3-6: 3 Reps
Min 6-9: 3 Reps
Min 9-12: 3 Reps
*Increase is weight each round.  Finish with a heavy 3 reps for the day

Accessories
2 Rounds:
1a) 10 per leg single leg KB deadlift
1b) 20 heavy Russian KB swings

WOD
How High Up The Ladder Can You Go In 8:00 Of:
1 Front Squat (115/85)
1 Shoulder to Overhead
1 Pull Up
2 Front Squats
2 Shoulder to Overhead
2 Pull Ups
3
3
3
4
4
4
5
5
5
etc......
*Continue adding one rep to each movement until the 8 minutes is up.  Your score is your last full round completed plus any extra work.  If you completed the round of 5's and then did 6 front squats, your score would be 5+6.
*Compare to 9-16-15

Tip of the Day
Today is going to test your midline strength and endurance along with the muscles of your upper back.  If you have a solid front rack position, you should be able to conserve your arms for a lot longer.  However, if you have not been working on your front rack mobility and position, you are going to find the rest of the workout exhausting.