Hey Friends!
Those quads get a little lit up from the bear crawls? … yeah…. you’re welcome 😉
Spring is coming! That means running WODs are coming too. Hop on that true form – do your 400m run warm up. Even as it’s warming up, doing the occasional warm up run on the true form will help with improving your form. So if you feel like you’re all over the place, speed-wise, on the true form, you might be heel striking a little too much (think, reaching your foot too far forward).
Warning – lots of swears and yelling in the video of the day – and it definitely isn’t something I’d encourage in the gym, but it’s still funny and there are some solid lifts in it. In a recent podcast, someone said that Jon North was one of the few people that seemed completely dumbfounded when he didn’t make a lift. That kind of confidence heading into a lift can help you make a LOT of lifts. You aren’t “trying” the lift… you’re DOING it.
[av_video src=’https://www.youtube.com/watch?v=7bGd2A_fMbo’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-33o7ws’]
Coaches Notes:
Goblet squats – everyones fave. Try to treat them as both mobility work AND strengthening. Take your time doing them, you don’t have to crank through them. They’re mostly about moving well/perfectly and should make it “easier” to keep your chest up while squatting. On the Waiters walk, only one hand has a weight in it, and you’re nicely locked out overhead and walking around. Don’t let the weight affect how you’re walking – it’ll act as some shoulder and core stability work. On the WOD, the med ball cleans will mess up your legs before you go to do those jerks, so keep that in mind. After the first few sets the jerks should start to feel a little better. Then go for broke on the last 50 med ball cleans. WE don’t do them often (barely at all), so check in with your coach before starting the WOD to ensure you’re moving efficiently with them.
Strength:
Every Minute for 10 Minutes:
ODD Minutes – 8 Goblet Squats (50/35)
EVEN Minutes – 20 second waiters walk per hand (kettlebell/dumbbell in the overhead position + walk around)
Metcon – Mainsite – 27032017
For time:
20-lb./14-lb. medicine-ball cleans, 50 reps
155-lb./103-lb. push jerks, 25 reps
20-lb./14-lb. medicine-ball cleans, 50 reps