Thursday 10.15.2020

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
5 x Overhead Squat
10 x Flying Dogs
10 x Scorpions
10 x Hollow Rocks
III. Mobility & Yoga Poses

Notes:

• Special Emphasis on Front Rack and Overhead Range of Motion.

Impact/Focus: Overhead Squat
Warm-up as needed before working through the following sets/reps at a challenging weight. All sets and reps are the same across; adjust loads accordingly.

Every :90 x 6 Rounds of

Overhead Squat x 5-5-3-3-1-1 reps

**same weight across**

Notes:

• Reference scores from 10.01.2020 where athletes established baseline numbers for the Overhead Squat by establishing a best 3 rep set on the day.
• Perform all six sets of 5, 3, and 1 reps at the same, challenging amount of weight.
• Athletes able to perform these sets via taking the barbell from the deck instead of the Rig/Racks are enthusiastically encouraged to do so.  Note that this should be provided only where there is minimal sacrifice in benefitting the development of the Overhead Squat as the priority for deciding on a floor or Rig/Rack station set-up.

Post scores to comments.

“Ripe”
5 Rounds for time
(vs. a 14:00 Time Cap)
Row 21/15 kcal
10 x Overhead Squat (95/65lbs)
10 x Bar Facing Burpees

Notes:

• The WOD is for time versus a 14:00 Hard Time Cap.
• Scale the Overhead Squat weights as necessary.
• Overhead Squat Goal; a practical transfer of movement improvements from the Impact focus lifting session coming into the conditioning training (ie.’MetCon’).
• Burpee Modification note… Step a leg back into burpees, alternating sides, as a way of scaling or simply building to a faster, more blistering pace.
• Scale up the weight only if all 5 rounds would be easily accomplished unbroken without severe detriment to pacing on the Row and Burpees.
• Burpees scale up to Over-Unders today if anyone selects the Rx+ option.
• Spoiler Alert/Reminder: Deadlift 5 rep max tomorrow.

Post scores to comments.

ROMWOD: Lower Body Path Day #3 (15:00)