Hey Folks!
Biking and Biking on top of rowing and rowing. Pretty good wake up for a Monday? I’d say so.
You may have received an email today from me/Push Press about updating/inputting your billing info. We’re moving over to a new content management system so that things are more simple and we (the coaches) can focus on coaching instead of weird admin stuff.
Please get in there and update your stuff (or let me know if you didn’t get anything) and we’ll set you up!
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Coaches Notes:
Snatch Practice – Practicing pressing UP into the bar. The receiving position on the snatch should be an active press into the bar. Make an effort to catch the snatch and the snatch balance, nice and LOW (though ultimately – meet the bar where it comes to). The WOD is a beauty from last year – Make sure you’re controlling the descent into those squats and not dive bombing them. After some running and sit ups the score might not be as rock solid as it would be when you’re fresh.
Weightlifting:
5 Sets:
1 Snatch + 1 Overhead Squat + 1 Snatch Balance @65-70% of your 1RM Snatch
Conditioning – “Grizzly Adams DID have a beard”
(compare to July 13th of last year, 2016)
5 Rounds for time:
300m Run
6 Back Squats @60%
20 Sit ups
scale up: Avoid using a rack (i.e. clean and push press the bar over your head and onto you back, or snatch and then lower the bar onto your back to start your back Squats)
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