Hey Friends!

Weekend over 🙁  but it means we get to train for another week while we await another weekend.  AND it’s supposed to be warm out monday and tuesday – so that means getting out for walks (ideally with some boots on) and enjoying the outdoors.

17.2 should be wrapping up today/tonight (monday) as those scores need to be in by the end of the day (8pm).  Then we’re on to another week of “normal” training and then another WOD (dumbbell thrusters?) for the Open.

[av_video src=’https://www.youtube.com/watch?v=FJ2lp2Rc5n4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2hzeai’]

Coaches Notes:

The squats are a little on the “light” side on purpose.  Really make an effort to take a long time getting to the bottom of that squat, it’s good for the tendons, ligaments, and if it isn’t too heavy, restorative for the muscles.  Taking your time getting down there also forces you to audit your positioning all the way down, which sets you up for success on the way up.  Kettlebell swings are meant to be “russian” style.  Just for a little explosiveness and extra posterior chain work.  Go heavy.  Elbows and shoulder took a bit of a beating on 17.2, so take your time on the ring supports and hit great positions to rehab/strengthen those shoulders.  Knees to elbows should be exactly that – knees touching elbows, not triceps (unless you’re scaling).

Strength:

Perform 3* Squats Every 2 Minutes for 10 minutes.
*3 seconds down, explode up

*Perform 10 Kettlebell swings on the odd minutes.

Metcon – Make the rings look good

5 Rounds for time:
20 Seconds Ring Support (on the rings, arms straight, thumbs/rings turned out)
5 High Hang Squat Cleans @65-70%
10 Knees to Elbows