Patriot – Sunday 110710

Sometimes you will see seemingly repetitive movements in one day’s worth of work. Heavy backsquat followed by a higher rep overhead squat conditioning WOD, for example. Today it is HSPU followed by shoulder to overhead. There are two reasons we do this. In the squat example, the OHS are acting as a supplementary movement, hitting the same muscle group with different degrees of load and rep ranges to produce a good combination of power, strength, power endurance, etc. This is why the Wendler program (as Wendler wrote it) has you do supplementary exercises for the same muscle group on the same day. In today’s case, it is something very different. With tired shoulders and triceps, you are going to have to use your legs on the jerks. With tired legs from the box jumps, you are going to have to focus on dropping below the bar. We don’t do this that often. 90% of the time the archive should be designed to allow you to maximize power and intensity, not to limit it.

10 Minute AMRAP
Handstand Push-ups


20 Push-Jerk (135/95)
30 Box Jumps (24/20)
15 Push-Jerk
25 Box Jumps
10 Push-Jerk
20 Box Jumps

Post reps and times to comments.

Leave a Reply