Hey Folks!
Woo – sweat-fest today. The warm weather and humidity has been a little brutal for the hands – make sure you’re getting some chalk on those hands early, and putting those grips on. I know they aren’t the same as the bare hands feel – but tearing your hands sucks – and the added challenge of grips, will (wait for it…) improve your grip strength :)
We’ve got some great vibes in the gym lately – and lots of folks moving VERY well lately. Keep up that pursuit of virtuosity (being able to perform the common, uncommonly well), as it will only pay off in the long run.
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Coaches Notes:
BIG sets on those push jerks! We’re looking for some HEAVY push jerks, so take your time on them, and make sure you’re staying back in those heels, and loading up those glutes/hammies a bit. The WOD is going to be difficult. Plan to work on your endurance more than your strength – meaning your sets of 21 and 15 could be unbroken (though when tired you might choose to break them). Have fun with it too!
Strength:
Push Jerk for load:
8-8-8
Ascending. Take your time between reps, if needed.
Conditioning – “Shut up and make it, Clown!”
27-21-15-9 for time of:
Kettlebell Swings (70/50 – Scale up to dumbbell skier swings at 50/hand or 35/hand)
Thrusters (95/65 – or heavier)
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