Hey Folks!
Those banded deads were glorious eh? They’ll translate to better deadlifts, cleans, and pretty much anything where you’re hinging :) Niiiice. We’re trying to mix things up, do some unilateral work, etc. to stress the same structures in different ways, keep things interesting, and to build strength/power.
For folks competing in the BBTB for the first time this year: You should likely take friday off completely (we’ll be closing early to set up the venue anyway), take Thursday at half or 3/4 speed, and work in your skills this week. It’s too late to get stronger and quicker, but you can acquire skill at any given time.
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Coaches Notes:
She’s going to be a long one. Treat the run like recovery (as it says) and plan our your reps ahead of time, then stick to the plan. We’re timing the workout, but use this one as a litmus test to assess if you’re as fit as you think you are. I.e. saying “oh I’ll do all the C&J’s unbroken” and then doing 15 singles, is about as different as the plan vs. reality spectrum can go.
Conditioning – “Grace Leavin ya hangin”
5 rounds for time
15 Clean and Jerk (135/95)
20 Toes to bar
400m recovery run (a little slower than you would normally run in a WOD)
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