9 / 29 / 2014

Pre WOD
General warmup. Banded squat to improve the bottom position of the squat, along with some T-Spine and lats MOBs to improve the overhead portion of today.

2 Rounds
6 OH Squats w/ a 2 second pause
@50% of 1RM
Rest 1 minute between sets.

Every 2 min for 10 min
5 Back Squats

METCON:
“Grace”
For Time
30 Clean & Jerks, 135 / 95
7 min cap

We are starting a new 12 week program focusing on very strong overhead position development. The Overhead Squats need to be light this week. Our focus is on maintaining strong overhead position for higher reps while at the bottom of the squat. So we will be holding each Overhead Squat for 2 seconds. As the weeks go by we will be increasing the weight and reps systematically, so DO NOT load up too much weight today.
Next we will quickly load up for Back Squats. We don’t want to lose anything we gained during the past 12 weeks, so we will continue to squat, just with a change-up in the scheme. These are meant to be 5 sets of 5 unbroken reps, so again, DO NOT load up too much weight today. It will get heavier down the road.
The Metcon will be quick and painful. Grace is designed to be done as quickly as possible, hence the short time cap. If rx’d will take you longer than 7 minutes to complete, drop the weight to something you can get done. Everyone should finish this workout.

Post WOD
Roll hamstrings and lats.  LAX Ball T-Spine.

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