Packing in the strength


Nick | 03/03/2015 | 5

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Continuing on our theme of interval based strength work, today we’ll be doing an EMOM combining squatting with overhead strength.  Note that the volume with this will be high, so we’ll want to choose weights and movements that we can move well with.  If we feel out of control in any sense from the start, this will get rough fast.  We’ll also want to be ready to transition quickly from squats to our handstand push ups or dumbbell presses to make sure we have an opportunity to rest and get ready for the next round of squats.

This will also be a test of focus and awareness.  We’ll want to find that magic balance of a challenging weight and scale that we will be successful with.  How well do you know your own capabilities?  The better you do, the more useful they are to you.

STR:

EMOM 14
4 Back Squats
4 HSPU or 8 DB Strict Press

WOD:

AMRAP 7
50′ sand bag drag (forward/back)
10 deck squats


5 comments for “Packing in the strength

  1. jv says:

    Strength: 115lb for last two rounds, 20 lb DB for last six rounds

    WOD: 4 rounds plus 25′

    Loved seeing everyone in 6:30. Jenna- you need to post and come to 6:30 all the time.

  2. Callie says:

    Strength: 155# Squat, HSPUs (2 Rounds with 1 abmat)

    WOD: 6 Rounds

    Yes – 6:30 rocked today. Everyone should post!! 🙂 but yes Joanna, AGREED! Jenna – come!

  3. Lydia says:

    Str: 50# goblet squat – amazing how much better form can get. And 15# DB for the last six rounds (tried 20#, didn’t think it’d last)

    WOD: 4 rounds with high mat deck squats.

    Agreed that 6:30 threw down some awesome effort! But Jenna should come to 7:30 again sometimes, as should Joanna and Everybody! 😀

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