Hey Folks!
Hope you guys all had a great weekend! The weather has been prettty nice lately, cool in the morning/evening (great for sleeping), and then nice and warm during the day (good for everything else). Even the mosquitoes are nice and friendly (oh yay).
This week is a bit of a “de-load”, meaning a little less volume (less long WODs, less total reps), and the intensity is up to you (if you feel good, go hard on a day or two, otherwise dial it back). Then the following week, we’ll be testing some lifts out!
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Coaches Notes:
More banded deadlifts, this time with a pause :) You shouldn’t have to “grind” through these ones. Pick a weight that’s ~50% of your 1RM or so, so that you can stay fairly steady/still during your pause at the knee, and then accelerate the bar upwards (versus slowly standing it up). If you didn’t fool around with holding table top, now you get to! ;) Do your best. Your shoulders, hips, etc need the mobility work. 15 minutes is a little “long” but you should be focused on quality of execution. Think of this as a recovery WOD (though that doesn’t mean it won’t be challenging)
Strength:
Pause banded deadlift
8 x 2
Pause at the knee for 3 seconds and drive aggressively to full extension
Conditioning – “Some Weird Weirdness”
Amrap 15 minutes
3 wall walks
30 second Table top
16 burpee to a 6’’ target*
*Pace these out, use them for “recovery”
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