Hey Covies! If you did not sign up to compete at Clash at the Cove this weekend, you can still play a major role in the success of the day! We are actively seeking volunteers for judging, scoring and equipment management. Please sign up at the white board at the gym!
2 x 6 (70%) (same)
2 x 4 (75%-80%)(same or increase)
3-3 (80% +)(increase)
Front squats off rack
Work on different breathing patterns to see what feels best
**___Doubles after each set**
*15 min time cap
Fitness: 75/55 (100 Singles)
Performance: 95/65 (50 Doubles)
Open: 115/75 (60 Doubles)
-Thruster off rack or DB thrusters
-Athlete’s choice for doubles (6 assault bike cals OR 15 fast & light slam balls)
Coach’s Tip: It’s all about the legs today! Start the day with some heavy Front Squats and finish it with lighter Thrusters. Pick a weight for the Thrusters that you can do every “round” in no more than 3 sets. Make sure you spend a little extra time after class stretching and mobilizing your hips and quads.
The Nooners going heavy off the rig…