Friday 120406 Squat Salad

We will start off the WOD today with a warm up and some mobility drills of the shoulders and hips.  Overhead squat requires BOTH and perhaps need to work on both areas.  Feel free to show up early and get in a longer warm up particularly if you have “stuff” going on in the shoulders or hips.  To maximize the effectiveness of mobility drills, warm up to the point of breaking a sweat.  To do so- wear more clothing, especially early morning!  More than usual (except for Dr Deb, who is usually under about 5 different layers!) Sweat pants and a sweat shirt… leg warmers… anything to trap some heat which increases suppleness. Rowing, jumprope box jumps and step downs, burpees, thrusters.  Movements that get the entire body movement… and THEN Hit the problem spots with a foam roller.  Go general.. then get specific.  Take the time.

Going at some GTOs, getting the hips into it.
Record your improvements… it motivates others.

Friday’s WOD: classes at 7, 9, 10am and again at 3 and 5pm.
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets, 15 minute time limit on each
Post max load for each lift to chalkboard/journals.