Hey Friends!

Wednesday is coming up!  Hump daaaaaaay!

When you get a chance (and it’s posted) check out the new point standings, the challenges, and all the other awesomeness associated with the Intramurals 🙂

Weightlifting club is starting back up not this week, but next tuesday.  Come on out if you want to add some more technique & positional work and drills to your program.  Consistency is something that requires reps and constant exposure.  So if you have a hankering, and would like to focus a bit more on the weightlifting movements, check out the weightlifting club!

[av_video src=’https://www.youtube.com/watch?v=SSCYpaV1T-Y’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2nhvdk’]

Coaches Notes:

Pause just long enough in the bottom so that you don’t have momentum.  Take it SLOW/controlled on the way down and it’ll set you up well (i.e. you won’t fail reps).  Nice strict pull ups and add weight if you can.  Some heavy-ish thrusters and slam balls for the WOD.  The slam balls are going to wind you before you take on the thrusters.  Take a moment to catch your breath and aim to do the thrusters unbroken, or plan to break them up ahead of time (probably 6+4, I like getting past half to start).

Strength work:

Every Minute for 10 Minutes:
ODD Minutes – 3 Pause Overhead Squats @60-70% of your Snatch 1RM
EVEN Minutes – 3 strict (or weighted) Pull ups

Metcon – your most and least favourite:

5 Rounds for time:
10 Thrusters (115/73)
15 Slam Balls(20/10)