Hey Friends!

17.5!  I’m AM the Lasht one! (imagine Sean Connery voicing over a dragon – forget which movie that’s from).  It’s going to be 4 rounds for time of 15 dumbbell thrusters and 50 double unders.  Or maybe something silly with triple unders?  They have been warning us about triple unders for a few years now.  Maybe like a couple rounds double and then a couple rounds triple?  it’d be really cool if they put singles in there too.

Weightlifting club started yesterday and there were lots of folks out to pick things up over their heads!  Yessssss.  Stoked to improve the way people move 🙂  The lifts performed well are a beautiful thing 🙂

[av_video src=’https://www.youtube.com/watch?v=En1RBBzQZoA’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2nr36o’]

Coaches Notes:

Squats and 1/2 TGU’s.  on the TGU’s, try not to let your straight leg foot come off the ground.  You can also think of actively pushing the heel down.  Getting those legs and the core strong!  Use whichever weight you can perform QUALITY reps on the TGU’s (squats too, really).  We’ve done Samwise in the past (3 months ago [jan.3 2017], and about a year before that [jan.19, 2016]) but now we’re switching out the Clean & Jerk for some Snatches.  It’s going to be awesome.  Take it easy on the first row, and then get right into a steady pace on your lifts.

Strength:

Not for time, rest as needed – 5 sets:
3 Back Squats @70%
5 half turkish get ups per side (35/25/whatever you like) [these are from laying flat, to propped up the hand. Legs don’t move]

Metcon – Samwise:

For time
Row (400m/300m)
20 Snatches (135/95)
Row (400m/300m)
*If we’re short on rowers, you can stagger, or you can sub in a 25/20 cal Airdyne*