Hey Folks!
WOW – so that was a workout and a half. My performance fell off pretty quickly from round to round. Some news I forgot to remind everyone about yesterday – There’s a sign-up sheet for the Day at the Rowing Club with Emily! We’d like to have everyone signed up by the 15th of September, so make sure to set aside that time, and come on out for some rowing fun!
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Coaches Notes:
Jerk Practice – also power cleans and front squats, but they’ll do a great job of tiring you out so that you’re forced to be as technical as possible on the jerk, while keeping the arms pretty fresh. You’ll be ok :) On the WOD, the rounds are meant to be done QUICKLY. The HSPU’s can be paced so that you do them properly, but then grab the sandbag and HUSTLE out toward the edge of the building (toward RHP) and back. You may not actually be moving fast but your intention is to be moving fast.
Strength Work:
5 sets of:
5 Power Cleans + 3 Front Squats + 1 Jerk @60% of your Power Clean 1RM
Conditioning – “It’s a Human Construct”:
8 Rounds for time:
4 Handstand Push ups (strict, ideally – from a deficit, if possible)
100m Sandbag run (60/30)
Rest 30 seconds
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