Hey Friends!
Another week is complete (more or less). Open Intramurals are complete, and the battle beyond the barbell is a couple months away – the perfect amount of time to shore up some weakness, build on some strengths, or work through some mobility improvements and stability work (maybe talk to our awesome physios about that). If you haven’t rewarded yourself with a massage yet, you could also do that. Just sayin.
Into the second week of the Weightlifting Club’s second cycle – it’s a blast – let us know if you’re interested in hopping into the next cycle with us.
We also have Steph’s Core strenthening and pull up progression cycle coming up. Let us know if you’d like to sign up for that, or if you know someone who’s been thinking about joining but was maybe nervous about “getting fit first”. It’d be a great first exposure to the gym :)
If you haven’t seen “The Fountain”, it’s worth checking out. it’s been out a long time, but it’d a personal fave. You gotta be in the right mood for it though
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Coaches Notes:
SHould be lots of rest time on the strength portion, so take your time descending into the squats. Perfect positioning is what we’re looking for. A slow descent will also help with recovery of those legs/joints. On the push ups, try to get through them in as few sets as possible. Play around with hand positioning, but endeavour to keep your elbows with 45 degrees of your body. Nate on a boat! Don’t kill yourself on the row, but make a game out of it – 5 hard pulls, 10 easy pulls, until you’re done. Or maybe play with the split time you’re holding per 100m or something along those lines. Don’t dog it, but don’t PR it either (unless you really want to). Strict HSPUs are a good idea if you can kip them. If you usually do bar muscle ups, try ring muscle ups. or mix it up each round. The traditional Nate has ring muscle ups (if that matters to you).
Strength:
Every 2 Minutes for 10 Minutes:
3 Back Squats @65%
10 Push ups
Metcon – Nate on a boat:
in 10 Minutes:
1000m row
then, AMRAP:
2 Muscle ups (4 chest to bar pull ups [no dips])
4 Handstand Push ups
8 Kettlebell swings (Russian, 70/50)
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