Hey Friends!

Weekend party!  Well I guess now it’s a weekend hangover… oh well!  That means we have another awesome week of training coming up!  We’re periodically going to max out our squats (back, front, overhead) so that you guys have a good idea where your true max is.  If you don’t want to fully max out those days, just work up to something heavy and do it for a few singles.  We want you guys feeling great, but with all the squatting we’ve been doing lately, you should be in a good position to PR 🙂

We’re going to be working in some more skill work, some gymnastics stuff, and other movements to challenge your positioning, or prepare you for movements that will likely appear in the open.  Good times.

If you guys are looking for some extra stuff to do and want to shore up some weaknesses or build up your strengths, let us know and we’ll get you set up with some accessory work or additional metcon work to help you get those goals 🙂

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Coaches Notes:

Maxing out that Front Squat today!  You guys should have a pretty good idea as to what you’d like to hit based off your old max, your 5 rep lifts from last week, and how much poutine you ate this weekend.  More poutine = bigger squat.   It’s science.  Be safe, squat all the way down, and know how to bail safely.  If you don’t want to max out, just hit a nice heavy squat and smile.

Strength:

Spend 12 Minutes working up to a 1RM Front Squat!

Metcon – Ms. Crawford

10 Rounds For Time:
5 Pull Ups
6 Burpees Over Bar
7 Front Squats (95/65)

Scale up: C2B Pull Ups, Heavier barbell (135/95)