Hey Folks!
Hope you all had a great Canada Day Weekend! Never a bad idea to celebrate the best country in the world, right? It was CRAZY hot this weekend – So I hope you guys stayed hydrated and planned some adequate downtime, whatever that means for you, into your weekend.
We’re still going to see some higher volume workouts, and we’re going to consider seeing a little bit of weightlifting, mostly of the power variety or the hang power variety. We’re going to be working strength and aerobic capacity all summer long. Fun fact! The more aerobically fit you are, the less rest you need to insert between high effort lifts (as the body is faster at replenishing your phosphocreatine stores). Now you know!
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Coaches Notes:
More muscle up work – If you don’t have pull ups or ring dips yet, you should be working on your strength on those movements. If you do, but don’t have a muscle up yet, run a band through the rings, sit on it, and practice the transition (either alone, or as part of the whole movement). If you do have MU’s, practice the ones you’re bad at (for most this will be strict, for Sara and Mandie, this will be kipping haha). On the WOD – we’re looking for some big sets followed by either another big set (buzzer beater style) or quick singles. but try to avoid going to quick singles, as we’re looking for a little more time under tension. Make an effort to stop in at the hips on the way down in order to set that low back up well. Dropping straight to the ground between reps often leads to a loss of the low back, and then a shitty pull off the floor (If you don’t heed this advice, book your chiro appointments for Wednesday now).
Strength/Skill work:
EMOM 8 minutes
1-5 muscle ups
Focus on form and speed
* Scale to assist with a band or the legs.
Conditioning – “Get it in ya”
10 x 1 minute amraps
10 burpees
max rep power snatch @ 155/105/65%
rest 2 minutes between rounds
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