WORKOUT OF THE DAY
Front Squat:
6 x 2 @ 86% of 1 RM
AMRAP 13 Minutes:
2 Wall Walks
8 TTB
14 Alt. OH DB Stationary Reverse Lunge (AHAP)
Your 86% today should be lighted than what you did this past week for the 3 RM. One of the reasons for the 3 RM at the time we did it was to have it for future reference and to make the first 2-3 weeks of this last 6-week micro cycle feel that much lighter. When we started the cycle the loading was really light and volume was very high, which allowed us to get away with some improper form and bad habits regarding the front rack positioning of the barbell. Now that we are in the thick of it with heavy weight we need to be ultra focused on position. We need a big chest/shoulder position, and tall torso. We want to move down TALL and up TALL. Similar to the bench press, do your best to keep the shoulder blades pulled back. It will assist in keeping you tall.
Today’s workout will be about managing the fatigue in your shoulders. 13 minutes is a long time if you can keep yourself moving, so your focus should be on the quality of each rep. An efficient wall walk begins with a one-legged down dog: get the head between your arms and reach one foot up the wall as far as you can. Get the other foot up, and continue by shimmying up the wall at your shoulders. We rarely think about hand position during gymnastics. A good cue is to show NO palm. Your entire palm should be in contact with the bar. If your plam is exposed you’re losing connection with the Lats which is your pulling muscle for these movements. In doing so you’ll actually give your shoulders relief! For the lunges you’ll alternate arms each round. However, for the 14 reps you’ll alternate which leg you step back with. If it’s easier, you can modify by stepping forward, or bringing the DB down to a rack position. However, lighten the load before incorporating either of these adjustments.
WOD AT HOME
10 x AMRAP 2 Minutes:
8 Russian Twists (any weight)
6 Jumping Lunges (3/leg)
4 Hand-Release Push Ups
…rest 1 minute b/w AMRAPs…
