Hey Friends!

We’re getting spit out the other side of another weekend.  Dang that was quick.  Superbowl is coming up tonight, if you’re into that sort of thing, worst case scenario, I’m sure some funny commercials will be up on the youtube soon.  The Open is approaching, Lisa is going to be releasing some info about Intramurals in the gym, for all those people who want to do the “open”, and make it a little more fun.  Not many of us are going to make it to regionals, but if we’re signed up for the intramurals within our own gym, some of us are going to “win”, and there will be prizes 😉

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Coaches Notes:

You’re strong, but are you strong when you’re breathing heavy?  Fire out some air squats and then hit some shoulder to overhead lifts.  You should end up with ~30seconds of rest each interval.  I’d suggest cranking through the squats, rest a few seconds and then do the barbell work.  Find a weight that you can do the S2OH unbroken.  WOD is a lung burner.  Enough different type of movements that you should be able to keep moving steady.  If you choose to do the HSPU, play around with the heels up version (like you’d need to do in the open).  No saggy push ups allowed 😉

Strength:

EMOM for 10 min:

9 Air Squats
6 Shoulder To Overhead @~60% (of your 1RM jerk)

Metcon – “Blazer”

AMRAP in 15 min:

10 Power Cleans (95/65)
10 Push Ups
10 Overhead KB Swings (50/35)
10 Sit Ups

Scale up: (135/95), 5 HSPU, (70/50)