Hey Folks!
Partner WODs are just the best eh? Partner WODs and coffee. And hugs. and puppies. Puppies probably come first actually.
You guys are starting to look recovered, aside from your hands. Remember, you can sub things in to save your hands and let them heal. In the meantime, watch this Donny Shankle video and learn about how to take care of your hands.
Great Voice.
[av_video src=’https://www.youtube.com/watch?v=otorSGl3sG0′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2kk0la’]
Coaches Notes:
Tempo strength work for the HSPUs! It’s going to be a challenge, and some of you may feel a bruised ego, but if you need to scale this, you should because it is going to help in the long run. And you can either make it to the open or battle next year sad that your HSPUs still suck, or you can put your ego aside and work on building that strict, perfect form strength that will serve you latter – when you’ll be cranking out sets of 50 HSPUs and smiling. Consider breaking up the dubs early, or plan out a strategy for them. Then attack the deadlift with some focused ferocity.
Strength work:
4 x 4 @tempo 3-1-1-1 (3 down, 1 second pause, 1 second up, 1 second pause).
*Scale to off a box. Maintain the tripod position in the bottom. If you can’t, then you will benefit more from going off a box
Conditioning – “Pee-Pull”
5 rounds for time
75 Double Unders
15 deadlifts (255/185)
Technique on the deadlifts should be impeccable. If you don’t think you can maintain that, lighten the load.
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