Hey Folks!
Thursday! Such a good day. All the time. The best day ever, again. Looks like the weekend is shaping up to be a real beaut. Putting in some high quality work with more back squats and deadlifts. I know it seems like we’re repeating them a lot. It’s because we are – BUT, we’re doing it with a purpose. Squats are very good at getting you stronger at squatting, which as you’ve probably figured out, is involved in a lot of our movements. The other movement we do a lot of? Picking stuff up. Man that PR clean attempt sure would feel easier if I was well acquainted with lifting even heavier stuff off the ground all the time. That’s the plan :)
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Coaches Notes:
Heavier back squats than last week. Get after them. They should be slightly heavier. Use the percentages as a guideline. Deadlifts are AS important today, they’re like recovery deadlifts. Though we still want them slightly heavier than the last time we did 2×7. Bonita. One of our favourite benchmarks (and people!) You know the drill, keep moving, keep hustling through those burpees, and keep smiling and breathing :) Time is most frequently wasted during transitions, so try to get right into the KB swings and right into those burpees.
Strength:
Warm up to and then complete:
5 sets of 2 Back Squats @77%
then drop down the weight and complete:
2 sets of 7 Deadlifts @67%
*These should be heavier than the last time you did the same rep scheme – the percentages will help.
Conditioning – “Bonita”:
8 Minute AMRAP:
8 Kettlbell Swings – Russian (50/35/25)
8 Burpees
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