Hey Folks!
Back Squat PR city :) Great work today guys – You all looked great at those high percentages, which means much happier backs. That’s good news :)
Get outside! Soak up this beauty weather – it’s almost a little *too* nice. Just kidding there is no such thing. One of the pull up bars succumbed to the wrath of Marty. It’s like our building knows we’re trying to leave it – So, yeah, don’t use that particular pull up bar – you’ll know right away if you try, that’s for sure.
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Coaches Notes:
Muscle up work won’t take long – so get a good warm up in leading up to it. Feel free to test your muscle ups AND dips, if you don’t have too many (which most of us don’t). The WOD should be a fun test to see how long you can maintain consistency on your cleans. Try to reset at the hips before heading to the floor between reps. This will ensure your low back stays tight and you don’t get lazy off the floor with the barbell. Pick a weight you can do all the sets unbroken. It’s ok if you start too light and need to add weight.
Testing:
Strict Muscle ups (Sub Strict ring dips or dips – scale to the lightest band you can)
Conditioning – “Tip me over & Tip me over”
E2MOM for 12 minutes
run 200m OR row 150m
10 touch-and-go power cleans
Record time to complete each round. Or if you’re lazy, time one round, and then don’t deviate from it ;)
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