Hey Folks!
Great work today – looks like you guys really stuck it out. You guys just love a good suffer-fest every so often eh?
Don’t forget – we’re rowing Saturday – so come check out the watersports centre and hop in a boat with us!
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Coaches Notes:
More Squats & Deadlifts! Time to add some more weight to your classic 3×5 and 3×3. Then we have a beauty conditioning piece that pretty much requires that you not stop moving :). There’s no real easy or difficult piece to the workout, so move quick during your strengths, and move deliberately or plan rest during your weak points.
Strength work:
Warm up to and then complete:
3 sets of 5 Back Squats @65%
then, do a couple warm up sets and complete:
3 sets of 3 Deadlifts @70%
Conditioning – “Gemini Man”:
5 Rounds for time:
300m Run
9 Overhead Squats (115/73)
15 Slam Balls (30/20)
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