PR’s all around today! Solid push presses guys! As the month is winding up we are looking forward to getting in to our new home. We will keep you posted on any possible schedule changes due to the move, so keep and eye and ear out. Get a load of the new artwork thanks to Vela again.
Wednesday’s Training Intent:
– Strength: The purpose of today is to work on force development with “speed back squats”. There should be no grinding of reps even though we are pausing one each rep. You should be able to explode out of the hole. We are pausing for 1 count in the hole to break up the phases of the lift.
– Metcon: Today we’ll partner up and judge each other for Fran. Try to beat your previous time just slightly.
1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s.
2) Metcon Prep:
3 sets at game speed of:
Thrusters (95, 65)
L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (Ring Rows)
1a) Birddog: 4 x 5 ea. (3 count hold). No rest.
1b) Banded Plank Row: 4 x 8-10 ea.
*adv single leg.
2) Foam Roll Quads x 60s each.
What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” –Arnold Schwarzenegger