Hey Folks!
Games weekend begins! Still can’t believe they had to row a marathon. Don’t try that. Row a 10k if you’re itching for a long row. Talk to Emily about it if you need more convincing (hopefully she backs me up on the idea that you need to train to row a marathon versus just doing it).
Hope you all enjoy your long weekend – You’ll see me Saturday, but after that not until Wednesday likely – Kristin and I are getting crazy and taking a whole day off.
We’re testing some movements (Back Squat, Deadlift, 3-Rep Touch and Go Power Clean, Handstand Push-ups, Strict Pull-ups) next week, so go lighter today and take it easy. If you’re feeling good, GOOD, that’s the point ;)
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Coaches Notes:
Some speed+strength work to get us feeling strong and sexy, and then more endurance work.
Strength:
Power Clean for load:
5×3 @ 50-65%
*You should feel snappy and strong.
Back Squat
5×2 @65-75%
You should feel strong and quick on these.
Conditioning – “Pow!”
AMRAP 10 Minutes:
5 Wall Ball
5 Burpees
5 Air Squats
30 seconds rest
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