111231

Mucho questions abound about the squat cycle. Did I use enough weight? Should I raise my 1RM? Are we going to keep Weightlifting? Why does it burn when I pee? Etc.

Relax, children—everything will come together. Many of you didn’t know the difference between a high-bar and low bar until this week. Many of you had no idea that you could “bounce” at the bottom of a squat. You’ve all got a new pet, don’t accidentally break its neck trying to put the collar on.

Next week you’ll get more instruction on loading. In case you didn’t know we were already squatting heavy twice a week. Now it seems like a big deal because I told you we are—nothing else has changed. If you need critique on your high or low bar technique, post videos to comments and we will give you some feedback. Other than that… Enjoy getting awesome.

When you see skill work written, please take it seriously. It will come up at some point and if it doesn’t it will help your growth as an all around athlete. Remember, if you don’t want to practice because you think it’s silly, there’s always someone out there who is a better athlete than you already and can do this…

WOD 111231:

Strength

1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning

Run 400m
9 Muscle-Ups
18 DB Push Press 50/35#
Run 400m
7 Muscle-Ups
15 DB Push Press 50/35#
Run 400m
5 Muscle-Ups
12 DB Push Press 50/35#

For time.