Hey Friends!

Great work this week with Grace!  and we have one more max out – Bench Presses, and a max set of pull ups (battle beyond the barbell folks – don’t tear your hands!)

One more week til the Battle!  Tell everyone you know to come out and cheer!

For the next two weeks – Weightlifting Club will run on Tuesday and Thursday night 8-9pm, but not Saturday (one is BBTB and the other I’m away… sorry).  Then I’m away for a week.  Since that won’t allow for a tonne of progression through a beauty cycle, those two weeks are free for our members to come out and get their lifts in.  So come on out for the next two weeks on Tuesday and Thursday at 8pm if you’d like!  There will be some solid lifting going on 🙂

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Coaches Notes:

Take your time on the Bench Press, and if you’re competing next Saturday, don’t worry about the pull ups.  It isn’t worth the risk of tearing your hands.  Maybe just do a few sets between lifts of the Bench.  On the WOD, it’s going to come down to the dips and the run.  Try not to “rest” on the run – push the pace as that’s where valuable seconds will be won/lost.  Keep picking those feet up.  KBs should be unbroken as well as (hopefully) dips.  Otherwise plan to go RIGHt into your dips after the swings, and then rest, finish them and then attack the run.

Strength – Test day – Bench Press 1RM, Max set of pull ups:

Spend 15 Minutes working up to a 1RM Bench Press (in addition to a max pull ups set)

Metcon – Stick the Fun Dip

5 Rounds for time:
20 KB Swings (American Style, 50/35)
10 Ring Dips
200m Run