Strength WOD:
Front Squat 3/3/3/3/3
Overhead Squat 1/1/1/1/1
Results
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Today was a day to get strong! Definitely lots of weight moving around. Mixing it up and working solely on strength helped everyone find a 3RM on their Front Squat and then be properly warmed up to transition towards 1RM Overhead Squats. The key challenges for many on the overhead squat remain flexibility, maintaining a solid midline during the up and down of the squat, armpits forward and elbows locked out, and learning how to send the hips back while staying on the heels. Got all that? If OH Squats are not your favorite thing; keep working them in warm-ups with a PVC or bar, stretch and you will learn to groove them in no time. If you have the movement down but going heavy is the problem, then master it with a relatively light weight before piling the weight on. The technique is what’s important and the key to getting heavier. It’s a taxing lift. Always stay light if you don’t have it down, PRACTICE, work hard and fight for it. You will get better at them. As you master the movement and get stronger the bumper plates will add up. Remember, looking like sh*t with a heavy bar isn’t all that impressive. It’s just looks like a bigger pile of sh*t!
WOD Demo of Rich Froning on OH Squat/Front Squat/Back Squats progressive 1RM [wmv] [mov]
WOD Demo of Chris Spealler on Rowing / Heavy Thrusters [wmv] [mov]
Notes:
Tomorrow will be a birthday double whammy!
Starting in January we will be kicking off the New Year with a Nutrition Challenge for anyone interested! Clean it up and focus on quality food. The results will speak for themselves. Stay tuned for details.