S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 8Aug

That’s right!  Re-test week!  Goal is to see an increase in weight used from 8Aug.  Push yourself!

WOD:

Technique Day:

GHD Sit Ups

4×15

Goal – controlled motion through the reps*

Rest as needed between sets

Video courtesy of Rogue Fitness

So, goal is to get full extension at the bottom of each rep (if mobility limits you, go to where you can), and then a firing of the legs to come up as fast as possible.

Cool Down:

As you notice, this section is changing from “Xtra” to “Cool Down”.  Why?  Because as athletes, after going through hard WODs or bar work, your body needs the cool down to promote recovery and bring your heart rate back down to normal.   You can train as hard as you want, but with no good recovery, you increase the risk of injury.