WOD 120418

4PM Strength 

Press	3x5 @85%
back squat	4x6 @80%
snatch	5x1

WOD
15M AMRAP consisting of 


5M AMRAP Burpees 
4M AMRAP Sit Ups 
3M AMRAP Power Cleans  
2M AMRAP Box Jumps  
1M AMRAP Strict Pull Ups  
post scores as total reps


Nicks and dings, sore backs and tight hamstrings. These are normal parts of training. In order to cause adaptation to your body we have to impose a stress great enough to disrupt homeostasis. Basically we have to work out hard enough that is causes minor a minor decrease in performance. This is OK and normal you get stronger during the recovery from this. The key however it to recover, I talked about "Recovery Scaling" a while back, today is another good day to bring the concept up.  Last Friday, Monday, and Yesterday all featured plenty of movements that can be classified as a pull or a swing. These Movements predominantly call upon the hamstrings glutes and low back to do the movement. Not only have there been plenty of reps but also at fairly heavy weights. This should mean that you are feeling tired and sore in those areas. and now today we have a body weight medley for the most part with, guess what, another pulling movement thrown into the mix. Today is a chance for you to be smart, and scale this movement down to a weight that allows you to practice the technique we have been drilling on the cleans while still allowing the back and hamstrings to recover. Doing this will also allow you to push extra hard on the body weight movements for today. Be smart, Train hard, Train Right.