Hey Friends!
Good work on todays intervals – nothing like a nice ~1:1 work to rest ratio :) There were some beauty overhead squats and Clean & Jerks today. If you feel like your Snatch or Clean & Jerk could use some work let me know as we’re restarting the Weightlifting Club as soon as I know how many people are interested. Sorry there wasn’t a sign-up sheet on the wall, but we’ll get one up shortly. In the means time, here is an online sign up – just jot down your name, email, and if the times (Tuesday & Thursday at 8pm and Sunday at 1pm [would Saturday work better?]) work for you, and if they don’t if you’d like help outside of the club, specifically related to weightlifting (or other stuff, haha)
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Coaches Notes:
Heavy partial deadlifts. They’re less demanding on the nervous system, and by dropping from the knee you won’t get as sore, though you’ll still make the deadlift gains :) So, to review, double overhand grip, slow lift to the knees, then drop. Then do it again (5 sets of 2). After that, you’ve got a nice, easy Fran (it IS Friday the 13th, you know). If you aren’t up to PRing today, just plan a strategy and try for that (like trying to do unbroken sets, but planning rest between them). If you’re feeling up to it… smash away!
Strength:
Every 90 seconds for 5 rounds:
2 Partial Deadlifts @85% (lift slowly to the knee, then drop the bar – double overhand grip, ideally)
Metcon – Fran:
For Time:
21-15-9 reps
Thruster 95/65#
Pull-ups
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