Hey Folks!
Hope you all had a great weekend! Looks like 4th Winter might be over now, thank goodness. Get outside for entire days now while there are still no mosquitoes :P Then we go from winter cold to unbearable mosquitoes (depending on the year, and person – I know I’m a wimp about them).
Prepare to run some more, and continue to enjoy some more training designed around the goal of improving our slow lifts (squat, deadlift, press), and our longer distance cardio (which is why we’re seeing the longer rows/runs, and the longer time domains in WODs).
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Coaches Notes:
Symmetry and strength/explosiveness work to start things off. Don’t opt for more weight if you don’t feel solid and comfortable with the movement – you will end up being sore in the wrong places (likely unhealthy places). This is one of those things where if you do it right, it will pay off really well, but if you force it and do it wrong, you’ll be sore and feel like a dumb-dumb. The WOD – should be a nice grind between the heavy cleans and the big set of toes to bar. Break up the TTB early, and set your pace on the cleans. Going balls out on the first round is a bad idea ;)
Strength:
Single leg Deadlifts
4 sets of 6/leg @20-30%
Watch for any twisting through the torso. Aim to keep the back foot with the toes facing toward the floor.
Superset with 4 sets of 15 Russian Kettlebell swings (50/35)
Conditioining – “Bubbly Toes”:
Amrap 12 minutes:
4 squat clean (185/135/65%)
16 Toes to bar
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