Starting this week: Wednesday midday yoga class with Kristin. 11:15am-12:30pm.
Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.
Strength at 6pm (Olympic lifting focus for the month of March)
Every 90 seconds for 9 rounds:
Back squat, 3 reps at ~80% 1RM, same weight across all 9 sets
Clapping push ups, 2 reps
Weighted deadhang pull up, 1 rep, same weight across all 9 sets
Rest for the remainder of the 90 seconds.
Post squat and pull up loads to chalkboard/journals.
Back squat weight should be a manageable load so that the lift is fast, with quick change of directions on the squat a "pop" up into full hip extension. A manageable load, NOT a light load!
Pull ups as heavy as possible, start from a fully extended hang, finish with chin convincingly over the bar; I mean, come on- it's ONLY one single rep.