Hey Folks!
Ka-Pow! That weekend wrapped up a little too quickly (maybe 1 hour too quickly?)
Beautiful days this weekend and it looks like a lot of folks got outside and enjoyed the weather – good work guys! Make sure you get out on one of Sudbury’s beautiful trails before the end of tomorrow and post it up on the social medias for your “challenge of the week” (though honestly, consider it a year-long challenge to get out on a trail every week).
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Coaches Notes:
Some power/weightlifting technique work to start things off! POWER cleans, so make sure you’re snappy with those hips and make a point of stomping the feet. If you haven’t fooled around with the depth of the receiving position of your power cleans, now is a good time – that way you break the habit of “failing” power cleans at a height that doesn’t make sense, (and hearing folks say, “but you pulled the bar *this* high!”). Then a gnarly little lung/leg burner. Make sure you’re keeping your back flat on the snatches – otherwise the row will feel even worse.
Strength/Power:
5 Sets:
2 Power Cleans + 1 Jerk
*Ascending weight each set.
Conditioning – “Tighty Whities”
4 rounds
30 DB Snatch (50/35)
30 Walking Lunges
30 cal row
20 Min. Cap
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