Hurtin pretty bad today, but it feels good! The pain of progress is always positive. Got quite a bit of strength stuff today, so we'll take it easy on the WOD. Intense mesocycle of our Smolov cycle starts next week. Gotta be prepared and rested!
Warm-up:
2 Rounds
10 Squats
8 Dislocates
6 Barbell Rollouts
4 Spiderman Lunges
Mobility:
Roll Lats - 1min/side
Lax Ball to Front/Back of Shoulder - 1min/section
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Squat Cycle:
Box Squats - 12x2 @ 75%
Shoulder Press Cycle:
80% + 10lbs - 8x4
WOD:
Run 1 mile
or
Row 1500m
or
Bike 2 miles
Nothing too crazy today. Have fun!
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