Monday, November 27, 2017

Speed Work

1) 10 x 2 Front Squat to a low box, normal stance @ 65% of front squat 1 RM
2) 8 x 1 Sumo Deadlift @ 70% of sumo 1 RM

WOD
8:00 AMRAP
8 Per Arm 1 Arm DB Overhead Squat Rx (50/35) Scaling Options (35/20) (20/15)
30 Double Unders
8 Alt. DB Snatches Rx (50/35) Scaling Options(35/20) (20/15)

Post WOD
100 Banded Good Mornings

Tip of the Day
The 1 arm DB overhead squat is going to be a great test of mobility today.  It is also going to test core strength and shoulder stability.  Unilateral work is a great way to not only increase your mobility but to also increase the strength of the joints being loaded on that side.  If you ever have time to do extra work, grab a dumbbell and add in as many unilateral variation movements as you can think of.