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)