Hey Friends!

Porketta!  Sadly I never got to yell that out.  Some ringers over on the upstairs were hogging all the luck/porketta!  But that’s ok… we’ve got all the fitness (and we aren’t bad looking either).

We’re going a bit of a restorative/de-load week to recover from the intensity of the open.  Then we’re going to start in on some symmetry stuff, mobility stuff, and work on getting strong and fast.  Sounds like the holy grail.  You put in the work, we’ll put out the programming 😉

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Coaches Notes:

Some lighter deadlifts today to rehab the hinge.  Lower the weight down under control for each rep, and maintain an overhand grip (no hook).  It’ll be a good grip strength improver, as well as nice on the hammies.  Planks are great provided you stay hollow.  THere’s no point in doing a saggy plank, so if you need, break it into 2×15 seconds each round to maintain high-quality positioning.  “Times Like These” we have done before, on January 9th (2016).  Watch the grip jumping into the TTB after the swings.  Use that moment for water/chalk/rest before each new round, though 7 minutes isn’t long, so try to keep moving.  Just don’t fall off the bar – it hurts.

Strength:

Every Minute for 10 Minutes:
ODD Minutes – 2 Deadlifts @65%
EVEN Minutes – 30 second plank

Metcon – Times Like These:

7 minute AMRAP:
7 toes-to-bar
30′ walking lunge
14 American kettlebell swing (50/35)

Optional Cash Out – Tabata Hollow rock/Superman

Tabata hollow rock (all 8 intervals)
Tabata Superman (all 8 intervals)