Hey Folks!
Boom! Deadlift PR city! Lots of great PRs for folks, some didn’t PR, but that’s ok too. You may not always continue to get better at everything, all the time ;) The most important piece to training for Health and Longevity, is either or not you are enjoying yourself. If you’re enjoying yourself, you stick to your training. If you stick to your training, you will eventually improve. If you continue to improve (or at the least, deter regression), then guess what? You will eventually be that retiree that can go climb Kilamanjaro. Or hike the inca trail. Or haul in a record pickerel without a net. Or dominate your grandkids in sports (you aren’t letting them win, are you?) And that sounds like a great future to me.
This video shows a choreographed dance, performed at the bottom of a pool, in a single breath. Imagine the level of mental toughness/flow this person must be in to not only remain calm, remember all the dance moves, and show no sign of strain throughout the entire thing. That’s some serious grace.
[av_video src=’https://vimeo.com/259539583′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-37i26r’]
Coaches Notes:
You guys can elevate the back leg, or just step back into a lunge and stay there for your up/down motion. A little bit of a long grind for the WOD. Set a steady pace and try to stick to it. Don’t rush the row, as you have the wall balls coming right after it. Set about a 1000m row pace for it, then immediately attack the wall balls. You’ll likely want to break up the wall balls early, though if you’re there, then challenge yourself to get them unbroken.
Strength:
Back Rack Split Squats
4 sets of 6/leg @ a light-moderate weight (~20-30% of your 1RM)
Conditioning – “The Land Before Time”:
3 rounds for time
24 Step ups (box should be a height that provides a parallel or slightly above parallel squat position for the hip)
35 cal row
45 Wall Ball (20/14)
Comments are closed