Hey Friends!
Another week comes to an end. Don’t cry though – we’re open on weekends. Saturday looks like it’s going to be warm and sunny too! We might have to go outside or something ;)
Hope you’re all loving life & living the dream. If you know of anyone else that would enjoy living the dream – maybe tell them they should come in for a free consult with one of our knowledgeable and friendly coaches. It could just change their life.
[av_video src=’https://www.youtube.com/watch?v=m04JJctlixM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1yxbac’]
Coaches Notes:
Strength/Accessory work – should be enjoyable and somewhat restorative. Don’t kill yourself on the bench press. We’ve hit the shoulders up pretty good this week, so feel free to dial it down a bit if you’re feeling it. Or, if you’re feeling great – crank it up to 11. WOD should be almost a sprint. 21 Unbroken squat cleans at 95/65 is doable, though highly undesirable (mentally). If you feel like you’ll hit too heavy an oxygen debt to finish through, deliberately break them up with planned rest intervals (i.e. do 7 reps, then rest exactly 10 seconds and do another 7 and then rest 9 seconds and finish them off and go right into the slam balls). This should be a pretty quick WOD though. Get a good warm up in and attack it right.
Strength:
Every Minute for 10 Minutes:
ODD Minutes – 5 Bench Press @65%
EVEN Minutes – 5 Good mornings at whatever is appropriate
Metcon – Miles Davis:
21-15-9 for time of:
Squat Cleans (95/65)
Slam Balls (30/20)
Comments are closed