Hey Friends!
Well… we’re back to Friday again. The weeks seem to drag until the end of Wednesday and then Thursday and Friday fly by – typical. haha :)
Weightlifting Club is ending its’ current cycle on Saturday – Everyone has improved their technique a LOT, which is awesome, so I’m stoked to see some subjective (and maybe even objective) PR’s on the weekend. Subjective would be more like (wow, 90% never felt so good before), or feeling more comfortable dropping into a squat in a clean or snatch. Lots of things to work on ALL the time.
remember this toy?
[av_video src=’https://www.youtube.com/watch?v=YKGjif2Bj5A’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-294omq’]
Coaches Notes:
Crush the row. It isn’t like a 500m, where you can forego technique and still get a pretty good time. Set the feet where you need them, get the damper setting right, and plan on a technique you’d like to use. Whether it’s setting a fast pace on the first 500, coasting for 1000, and then going for broke on the last 500 – or planning out some more aggressive pulls along with some recovery pulls – whatever works best for you. Aim for a PR though :) Metcon will come down to the ring dips. How quickly can you get through them – then get going on the run and swings as they’re the “easy” part.
Testing:
2000m Row
Metcon – Vac Man:
For time:
21 KB Swings (70/50)
21 Ring Dips
200m Ball Run
15 KB Swings (70/50)
15 Ring Dips
200m Ball Run
9 KB Swings (70/50)
9 Ring Dips
200m Ball Run
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