Hey Friends!
Wednesday is coming up! Hump daaaaaaay!
When you get a chance (and it’s posted) check out the new point standings, the challenges, and all the other awesomeness associated with the Intramurals :)
Weightlifting club is starting back up not this week, but next tuesday. Come on out if you want to add some more technique & positional work and drills to your program. Consistency is something that requires reps and constant exposure. So if you have a hankering, and would like to focus a bit more on the weightlifting movements, check out the weightlifting club!
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Coaches Notes:
Pause just long enough in the bottom so that you don’t have momentum. Take it SLOW/controlled on the way down and it’ll set you up well (i.e. you won’t fail reps). Nice strict pull ups and add weight if you can. Some heavy-ish thrusters and slam balls for the WOD. The slam balls are going to wind you before you take on the thrusters. Take a moment to catch your breath and aim to do the thrusters unbroken, or plan to break them up ahead of time (probably 6+4, I like getting past half to start).
Strength work:
Every Minute for 10 Minutes:
ODD Minutes – 3 Pause Overhead Squats @60-70% of your Snatch 1RM
EVEN Minutes – 3 strict (or weighted) Pull ups
Metcon – your most and least favourite:
5 Rounds for time:
10 Thrusters (115/73)
15 Slam Balls(20/10)
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