By Special Request

JT Scott | 07/10/2013 | 6

Dan’s requests of late to do more front squats are something that might make it into the programming… when we do the programming for next month. I think it’s clear what with all of our facility improvements et al that I really do listen to your requests.

When it comes to strength work though, I actually program the entire strength cycle a full month in advance – sometimes more. This time it’s a 5 week cycle we’re working on here to improve our core strength and our hip explosiveness. As part of all that, we’re doing more static stabilization work as part of the strength today. These 12 minute AMRAPs aren’t a race – it’s not really a “for time” exercise. You can constructively think of it as “super-setted volume training” if you’re trying to get your head around what we’re doing… or you can just listen up and do what your coach tells you to do.

For the WOD: We’re mixing it up! I’ve been abusing your legs a great deal in the early part of this week, so here’s a nice chance to use hip drive for the KB Swings and to get your shoulders involved on these bear crawls. I’m gonna say it several times tomorrow: just because your feet aren’t planted fully on the ground doesn’t mean you get a pass on core bracing. You’re going to benefit from staying tight through these crawls. Said another way, you’re going to pay dearly if you don’t keep your act together while crawling.

With love,
-JTS

Strength: Handstand Stability

As Tuesday’s: If you have a good handstand and can pistol, do the first AMRAP. If not, scale to the second.

WOD: