Warm-up
Spend 2 minutes in Z1
Then, 2 to 3 rounds
15 OHS with a PVC
10 push-ups
5 strict pull-ups
Mobility
Pigeon and keg drill
Strength
OHS – find a heavy double
The dreaded OHS. Let’s mobilize and give this strength session a good focus. If we have struggled with this movement in the past, let’s try to struggle with it slightly less this time. If mobility has prevented us from lifting a ton of weight overhead, that’s just fine. Let’s continue to work on it. Go into this with a goal and talk to a coach to see what the best way to approach this lift might be.
WOD
“The Farm”
2.4.6.8.10.12.14
OHS (135/95#)(115/75#)
Strict pull-ups
After every round
15 sit-ups
20 DU’s
Ascending rep scheme, OHS in a workout, and strict pull-ups! Jeeze. This is one of those workouts where going fast is not necessarily the goal. Moving with purpose, focusing on good form and full ROM is much more important than flying from exercise to exercise.
Accessory Work
3 rounds
8 to 12 weighted push-ups
16 to 20 GHD back extensions
