Wednesday, June21th
Strength/Skill:
“Back squats 3×8 70-75%
SS DB single arm rows 8/8”
Met-Con:
18-16-14-12-10-8-6-4-2
Burpee box jumps 24/20
“Jumping lunges
single arm KB PP 53/35”
We are going to be working more on strict pullups because they are one of the best shoulder/scapula strengthening tools I know of. They carry over to so many different movements that we do. The better you are at them, the less likely you are to hurt your shoulder during overhead movements. The back squats should be heavy enough to be hard but not to come close to failure. The wod is a chipper. Get through the BBJ and stay as close to the box as possible. This will train the anaerobc system as well as the aerobic. The lunges and single arm PP are there to build unilateral stability under some fatigue from the BBJ. This is a chance to get better.