Hey Folks!
Great work on Lisa’s WOD – it was pretty much how I remembered it. The HSPU’s get difficult every time. The weather is ridiculous – SO happy that it’s finally so nice out now. Let’s make an effort to soak in every moment we can in the sun.
The long weekend is approaching, and we’re going to be closed on Monday. We’re out of town, plus it’s victoria day. Head out to a camp/cottage/bell park and enjoy the fireworks! :)
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Coaches Notes:
Pause on the way up AND down at the knee for the warm up. Feel free to scale that as much as you want, as what we really want is shoulders back, low back flat, abs on, nice little hinge. The hammies will feel that tomorrow. We’re looking for perfect ROM on the squats, and perfect execution. So you can sacrifice a little bit of speed to ensure proper form.
Warm up – Positional Drills:
2 paused deadlift @ 40-50%
5 x 3 reps
Strength:
Deadlifts
8 sets of 3 @ 70-80%
Conditioning – “Emotional Rollercoaster”:
4 rounds for time
50 air squats
30 Kettlebell Swings (Russian – 50/35)
20 Toes to Bar
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