July 26 2016
I wanted to share a quick note about the direction of our programming and offer an opportunity for you to provide feedback directly to me by emailing me at [email protected]. First, it’s appeared that we have had a lot of great results from our Strength focus (thank you Coach Vinny for the awesome direction) and Skill focus opportunities we have utilized in classes. Numbers are improving, athletes are staying healthy and consistent, and overall we’ve been seeing such better form. Second, you’ll notice that fewer WODs will include Olympic Lifts as the primary focus. The primary reason is that I really wanted to ensure we were cementing great form and movement acquisition, and not necessarily adding the additional stress of time. There will be some WODs here and there that include them, still, but over the next few months of programming, most of the WODs will be true MetCon (metabolic conditioning or, “cardio,”) tests. You will continue to build appropriate and manageable strength, keep connective tissues healthy and mobile, and tone while improving your overall health and fitness. It’s all good, so trust in the process and the approach and continue to grow! Sorry, I guess that note wasn’t so quick…
A) Back Squat :
3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%, 1 @ 90%, 1 @ 90%
*This is meant to be heavy, if you’ve got it in you today. Use 90% of your 1RM as the starting point. Example: 200# 1RM at 90% = 180#. 180# at 90% = 162#, that should be your final sets.
B) Bent Over Barbell Row:
*Super-set with Push Presses*
C) Push Press:
Row, 500 m
150 Double Unders/ FRX: 3to1 Jump Rope Singles (yes, 450!)
This is meant to be a nice quick hit to the heart rate with a strong 500m row and heart-pumping Jump Rope focus. Keep holding strong throughout the 50 Burpees…you only have to do this once!