Hey Folks!
Good work on the pull ups and Step ups today (as well as the rowing/biking/running) – Now you’re all going to stronger at anything involving pulling, or Squatting. Sweet deal, right?
Congrats to one of our teams at the Beaton Classic, who finished 3rd! Next year we gotta sweep the podium! :)
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Coaches Notes:
Handstand work. Don’t rush this – We’re doing it to strengthen positioning which will pay off HUGE in the long run when you’re trying to crank out HSPU’s in the open. Try to hang on to the clean and jerks for sets and have a plan going in. Watch your grip strength on the WOD (good ol’ hook grip).
Gymnastics Work:
Tempo Handstand Push ups
6 sets of 2-4 reps
3 seconds down, 2-second pause, UP fast (kip), then hold for 3 seconds at the top.
Practice the tripod position and bringing the knees down and forward to load up the kip.
Conditioning – “Why isn’t Marmalade, Jam?”
5 rounds for time:
25 Kettlebell Swings (70/50 – Russian)
12 clean and jerks (135/95)
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