What's Next & Isabel
What happens after the Spencer Arnold Squat Series?!? A week of deload, and then a retest of the 1 Rep Max Front Squat. Deload means “light” squats and other movements that challenge us but don’t push us to our full capacities. If you have been “On This Program” then let the body recover. If you are still doing it but have fallen off the 10 week cycle, then keep going and work your sets while the masses “deload.” We will support you in staying with it through the 10 week cycle.
Next Monday August 18th we will retest the 1 Rep Max Front Squat in place of the Benchmark. Don’t stress if you can’t make it on that day as we will incorporate squats into Wednesday of that week to make this an equal opportunity movement.
What to expect of yourself with your new 1Rep Max? Think percentages and not pounds. Remember that 10% is a BIG gain, and acknowledge yourself for all the hard work and progress you’ve made.
What’s next: We will apply this hard-gained strength with a renewed focus on the Olympic lifts and hand stand work. Expect to see plenty of both in the coming months. Hand stand work leads to walking on your hands. Fun things might just show up in the WODS!
-Beth
======================================================
Monday’s WOD
Isabel
30 Snatches* for Time
Men 135#
Women 95#
*Floor to overhead, may be a muscle, power or full-squat snatch
Compare to 1/17/11, 5/16/11, 9/26/11, 1/30/12, 7/9/12, 11/5/12, 4/15/13, 8/5/13, 4/14/14
Cash-out – 50 Burpee Box Jumps.
2014 08 10