August 25 2014

August 25 2014

Programming note:  You all have been going hard for almost 9 months.  We have implemented squatting religiously every week, sometimes more than twice a week.  We have taken on: Wendler, tempo work, and most recently the grueling 20 rep program.  You have all gotten stronger not only in squats, but EVERYTHING.  Your Oly lifts have gone up, your presses have too.  I am proud.  But we need a break.  This week is a true “De-load” week, with no SWOD work.  We are focusing on our conditioning, along with emphasis on Mobility and recovery.  Note: this doesn’t mean the workouts are easy.  We are doing nothing heavier than 135/95/ and 53/35.  Next week, we pick it back up again with Snatches, Deadlifts, and some work with Front Squats and Jerks.

WOD

AMRAP 8min- Ascending ladder of:

Hang Squat Snatch (95/65)

Burpee Pullups

(1+1, 2+2, 3+3…. etc)

rest 3 min

AMRAP 8 min

5 STRICT Pullups

10 Sit ups

15 Air Squats

5 STRICT Pullups

10 Situps

15 Air Squats

200m run

Mobility Cool Down:

Shoulder Rotator Smash 1 min each side (251)

Shoulder Capsule Mobilization w KB 1 min each side (253)