Hey Friends! Boom!  Monday is BACK.  17.4’s were all over the place this weekend with folks getting some of their first HSPU’s (congrats to at

Boom!  Monday is BACK.  17.4’s were all over the place this weekend with folks getting some of their first HSPU’s (congrats to Todd & Tara, and whoever else checked that one off the list [though, it’s just the beginning for training that movement now 😉 ])

The Blood Drive is beginning tomorrow – make sure to check out the blood donation website to book an appointment.  Hopefully we’ll be contributing to improving (or even saving) the lives of some fellow sudburians (or whoever, really).

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Coaches Notes:

The receiving positions, and sometimes the finish positions of especially the Snatch, and the Jerk are some of the more challenging positions we navigate on the platform.  Rushing through them makes it easier to cover up or compensate for inefficiencies we may have in those positions.  That’s why we’re pausing in the bottom of all the snatches today (and other days).  You’ll also often see me (Adam) hold the finish position of a jerk or snatch for a few seconds longer than is necessary.  It helps strengthen the position, it isn’t any harder on the body and it’s good insurance to knowing you finished the lift properly.  If it means going a little lighter than the suggested 70%, don’t sweat it – if it’s worth doing, it’s worth doing well.  A little asymmetry work in the WOD should be fun – I’ve put in 50/35 as the suggested weights, but honestly, you whatever you know will challenge you and provide the best workout for you.  No real strategy involved – Have a plan on the push ups and make sure they’re “good” push ups, please.  No weird wormy stuff (scale to the knees, or even better, to the barbell in the rack method [thanks Mandie, or Sara, or Tara, whoever started that one, it’s awesome])

Snatch Work

Every Minute for 10 Minutes perform:
1 Snatch @~70%
*When you catch the bar in the bottom – hang out for 1-2 seconds before standing it up.
**This is ALL about getting comfortable in the bottom

Don’t rock the boat!

5 Rounds for time:
5 Right arm Front Squats (KB or DB, as heavy as you can perform well) (50/35)
15 Sit ups
5 Left arm Front Squats
15 Push ups