WOD - 1 January 2015 STRENGTH: 5-1-5-1-5-1, overhead squat. Utilize rack. Rest 2-3 minutes between sets. Consider utilizing loads between 70-80% personal 1 RM for the sets of 5; 80-100% for the sets of 1. WU: 10 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup to the OHS, cool down 2-4 minutes then complete workout. SCALE #1: If you have been coached but your mechanics are still not yet consistent, spend 10 minutes on OHS skill work with a weight no greater than 115#. SCALE #2: If you have not been coached in the proper mechanics of this movement, DO NOT attempt this strength workout. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT STRENGTH: 10 rounds, untimed…100m barbell overhead walk (115#), 20x air squat (hold 1 second at bottom of squat). Rest 2-3 minutes between rounds. SCALE #1: Reduce barbell to any load between 45-105# as necessary. SCALE #2: Reduce to 6 or 8 rounds as necessary. Reduce barbell to any load between 45-105# as necessary.
Posted on: Thu, 01 Jan 2015 00:43:50 +0000
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