12.11.13 WOD

Sorry for the delay guys. I was a little sick over the weekend and laid low for a few days to recover. Yesterday I completed 3 sets of back squats at:

200lbs for 3 reps, 230lbs for 3 reps, then 260 for “3+” reps which means 3 minimum up to as many as possible. I got 8 reps at 260. No questionable depth issues as typically go to full Olympic depth.

Then I completed 3 weighted dips with 75lbs, 3 dips with 85lbs, then 7 dips with 96lbs. Then I did my sled drag that I missed last week. I pulled a 200lb sled 1600 meters in 1 hour, 13 minutes, and 53 seconds. I was pretty wrecked after that and slept a solid 10 hours. Now on to tomorrow’s workout.

Overhead Squat:

Work up to a 1 rep maximum weight. Take no more than 30 minutes. Work on technique and position. This will be the limiting factor in your snatch. Ramp this up and your snatch will surely improve. That’s all folks! Rest up and get ready for the next one.