Wednesday December 14, 2016

Lower pulls will be either some type of DL (dead lift), or clean or snatch pull. The goal here is working on the posterior chain (hamstrings, glutes) as well as position work off the floor. Often times when people DL for reps, their 2nd rep is better than their third because they are coming down with weight and have to be conscious of positioning. Working on that proper position will cary over to the 1RM and overall back longevity!

WODS on this day are generally in the 5-9 minute time frame, and will usually just be painful. With this in mind you should scale so that you can put your head down and go, and not worry too much about form. So for example, if the WOD has cleans in it, and you are pretty new and spend 30 seconds every time you clean because its a new and odd movement, another option is a simple KB swing. There is nothing wrong with spending time working on form, but in a short WOD, that is not the place, better to scale and hit it hard, then spend half the time thinking about what you should be doing!)

A1. Dead Lift 3X2 tough Rest 30 sec => A2
A2. Clapping plyo push-ups 3X5 Rest 2 min => A1

WOD: 5 min AMRAP:
100m run
5 Power Cleans (135/95)
5 Push Press (135/95)