Hey Folks!
Weekend and a half! We didn’t do anything extravagant, but man it was an action-packed weekend. I hope you guys all had an awesome weekend as well – The weather is still great (I feel like we live in LA – no one must talk about the weather there because it’s always blue skies and awesome… is that a thing?)
Beaton Classic was a beauty – THanks to everyone who competed, cheered, or thought about doing either (though that last category gets a little less of the thanks) – It was a great day for it, and we had fun!
We’re starting a new cycle – that means volume is going up a little and we’re working on adding in more strength as well as a little more weightlifting and dynamic gymnastics.
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Coaches Notes:
Strength work! Work in some solid positioning. Fool around with a full grip on the bar versus just finger tips. on the WOD – 2 sets maximum on the pull ups, but keep them strict. It’s ok if that means you don’t get 12. If you’re going to get less than 3, grab a band for them :)
Strength:
Front Squat:
E2MOM for 10 Minutes (5 sets):
5 @65%
Conditioning – “Sofa King”:
Amrap 14 minutes:
12 Pull-ups strict (2 sets max – scale reps as necessary)
35/30 cal row
12 weighted step up overs (50/35 @ 24/20’’)
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