We hope everyone had a restorative holiday! Most of us could use more sleep and protein…
Quick note on a programming pivot: we’re delaying our pistol progression until February or so. There are several variables at play here, but the main factor is wanting to limit technical work to the in-progress snatch progression. We value coordination and complex athletic movements in a big way… but we want to be sure technical work is in balance with intensity. It’s likely we’ll work Pistols into WODs a few times in the interim.
Anywho, we’ve got one or two longer WODs, but lots of strength this week. The week ahead:
Monday – Back Squat 10s. In some circles 10s are cardio, but we live dangerously. Short sprinty WOD of DB Snatch, Lunges, and Box Jumps. I think we’ll see some really fast scores, but cap around 12.
Tuesday – Upper Body Strength with Dips and DB Bent Over Row, followed by short-medium WOD with Hang Power Clean and Push Press.
Wednesday – Strict Pull-Up and Core Strength then a longer Sprint/Rest WOD with Wall Balls and Shuttle Runs… you’ll remember this beauty from September.
Thursday – Longer strength/skill focus with snatch and snatch technique work, then a simple 10 minute couplet of Push-Ups and Box Step Ups.
Friday – Longer WOD. Heavy deadlifts, rowing, burpees followed by 10 minutes of prescribed stretching.
Saturday – Partner WOD.