Take note of how your body is feeling. If you are following the extra training we want you monitor how it all going. Not just when you're in open gym but take note of your WOD performances, are they suffering? How are you waking up? Really really tired? Sleeping through your alarm? If this is the case it most likely means that the volume is too much. We're not saying to ditch the additional work, after all this is the way we improve, but rather you may need to tone it down a touch until such time when your body will be ready for the extra load. Adjust the volume as needed. Notice how we put in a mobilty piece, a skill piece and sometimes only one thing per day. This is done to ease the overall load and preserve longevity. Now go have fun with these bits today and really focus on technique and position. 🙂 A): Strict Press 3 x 5 (Only add on 0.5kg-2.5kg t last time). NOTES: As always midline stability is crucial to the press. Brace, brace, brace! Really focus on squeezing everything from your toes right up thru to your diaphragm. Stick to plan of having the same load on your bar for all three sets. Warm up with 2-3 sets to get you going then jump in. Rest no more than 3 mins between sets. Enjoy 🙂 B): Overhead Squat 10-10-10 NOTES: Active shoulders. This is the key (among other things) to a good overhead position. Work your way up on the three working sets (again take 2-3 warm up sets starting with an empty bar to warm up) and see what you can do. Limit yourself to just 3 actual working sets. If you overshoot the mark and can only manage 7 or 8 reps then chalk it up to a missed set and move onto the next set. Don't go too wide in your stance. It should mimic that of your air, front and back squat. Push the bar up as hard as you can the whole time and "show us your armpits". That is to say that when you're holding onto the bar try to imagine that you are breaking it in two! Come grab Karl or Susan for help if you want/need any 🙂