Hey Folks!
Hope you all had a great weekend :) Gavin got spoiled by his extended family this weekend, and I think you guys got spoiled with some beauty WODs :P Hope you enjoyed it, and found some time to sneak in some weakness work, or the accessory work.
Keep in mind, if you’ve been checking out the competitors stream stuff – you don’t have to do all of it. If you’re feeling great – do the stuff you’re bad at. If you’re feeling like poop, but still want to train a little extra, pick the stuff you’re good at. That’s a good, rough rule of thumb.
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Coaches Notes:
Some stability/hypertrophy work on the deadlifts – followed by a dirty grind through some TTB and box jump overs. No rebounding applies to the facing the box hop down and spring off your achilles back onto the box. Its springy, until it isn’t (when it snaps). so let’s avoid that one. Set a solid pace on the Box jump overs, as it’ll likely end up being a toes to bar workout.
Strength:
Deadlift
3×10 @60%
*Rest 2 minutes between sets. Be deliberate with your lifts – don’t slam them into the floor.
Conditioning – “Ring around the Rosie”
3 rounds
25 Toes to bar
35 box jump over
(no rebounding – lateral jumps OK – don’t have to extend on top of the box)
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