Strength, Cardio, Same Same

JT Scott | 01/03/2017 | 2

Today we continue to blur that line between strength, technique, and cardiovascular training. If you set the weight heavy enough, the “strength portion” is going to feel like it’s coming fast and furious. If you are dialed in to the mechanics of the pullups and snatches in the WOD, you’ll be moving quickly but not flat-out breakneck speed or dangerously.

Is one part cardio? Is one part strength? Nah. They’re both. Some days are made to redline your engine – this isn’t one of them. Get the motor going hot and keep it burning for the hour. There’s a lot to do today and you’ll be stronger next week because of it.

STRENGTH:
1 Full Squat
* every 0:30
* for 10 minutes
* same weight across for all reps

This is 20 reps all told. They should be set heavy, but not max. The goal is to be forced to get down under it fast and work hard to stand it up.

WOD:
5 Rounds
10 DB Snatches (55/35)
10 Deck Squats
10 Pullups