Hey Folks!
Great work today on the “cardio-fest”. There were some solidly fast times & lots of epic high fives. Thrusters and pull ups looked strong – we aren’t doing Fran (we just did) anytime soon, but like I said, it’s never a bad time to challenge and therefore strengthen positioning throughout a thruster, as well as building pull up strength. Tonnes of folks getting more and more reps of strict pull ups, and many cranking out good sets of kipping pull-ups. Remember that getting stronger on the strict version will translate to more kipping, but not the other way around :)
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Coaches Notes:
Deadlift test day! Feel free to use your mixed grip or hook grip to maintain your grip on the bar – then set your back and hammies up, hold the most tension in your body you ever have, and keep pulling until you’re standing all the way up! On the WOD – some symmetry work! Yesssss. SO challenging, but it makes the bilateral stuff SOOO much easier. Have fun with it!
Benchmark/Testing:
Spend ~20 Minutes working up to a new 1RM deadlift!
Conditioning – “Low on Sodium”:
3 rounds for time of:
8 One Arm Kb Or Db Snatches, 50/35 lbs
8 1 Arm Overhead Squats, 50/35 lbs
5 Toes-to-bars
8 One Arm Kb Or Db Snatches, 50/35 lbs (other arm)
8 1 Arm Overhead Squats, 50/35 lbs (other arm)
5 Toes-to-bars
First set of snatches and OHS with one arm, and second set with the other arm.
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