Hey Friends!

Weightlifting club day 1 went off with some beautiful snatches and cleans (along with some bonus front squats).  If you didn’t get a chance to make it out and you’d like to, come on out on Thursday at 8pm.  There will be EVEN more awesomeness, and some great people lifting some good lifts.

Hope you all enjoyed the thrusters, and were able to challenge yourselves with the weight (or it went better than expected and you know to challenge yourself more next time! Ahem, James, Josh, Emily, haha)

We’ve got Cindy coming up on Thursday (a long, gymnastics movement AMRAP) – so plan accordingly (i.e. don’t do a whole bunch of pull ups or push ups tomorrow).  If you’ve been following along, kicking serious ass, then you’ll already be set up for success – almost like I planned it! 😉

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Coaches Notes:

Airdyne test!  It’s 10 Minutes and we only have so many bikes so we’ll likely have to run heats.  Shouldn’t take too long though! 🙂  Pace it out as best you can for 10 minutes (or you could do a bit of a wave pattern, so long as the waves don’t just progressively peter out).  On ascending ascendance – don’t waste any time on the rope – big jump up, few big pulls and back down (don’t slide).  Then prepare for your next set of jerks.  Even with 3 ropes we should be ok to share.  Sub in either whatever you subbed last time, or 4 strict toes to bar for each rope climb.  Don’t bother pacing it out too much, it’s only 8 minutes.

Testing – 10 Minute Airdyne/Assault bike

10 Minutes on the Airdyne to accumulate as many calories as possible.

Skill work/Conditioning – “Ascending Ascendance” (Compare to October 12th, 2016)

8 Minute AMRAP:
1 Rope Climb
2 Jerks @65%
1 Rope Climb
4 Jerks @65%
1 Rope Climb
6 Jerks @65%
1 Rope Climb
8 Jerks @ 65%
… etc. until time runs out.