Tuesday, January 17th 2016
Coach’s Tip: The barbell will get heavy FAST on this workout so pick a load you can do unbroken on the Push Press and on the Lunges for at least the first round. We did a 10 minute AMRAP last week (shoulder to overhead with box jumps and sit ups) so that should give you an indication of how heavy those light weights can feel. And this is a Push Press, not a Jerk, so it will be even harder! And yes, friends… burpees are your rest.
Monday, January 16th 2016
Some highlights included athletes hitting PRs, not just once, but multiple times. We saw people do movements they had never done before and work seamlessly as unified teams. We had people place on the podium and others who held their own against people who have been competing for years. We had the best fans in the house and we appreciate the Cove love that was felt there and virtually! All in all, a great weekend for the Cove and we’re excited to watch our next batch compete at the Battle of Baltimore on Saturday, January 28th!
Coach’s Tip: The jump up step down ensures safety, but it also works explosiveness off the ground. It eliminates the stretch reflex and makes you explode from a more static position. The weight on the clean should be something heavy, but not singles out of the gate. At least be able to string a set of five on the first go!
Sunday, January 15th 2016
Saturday, January 14th 2016
Coach’s Tip: You will start the workout by the cone nearest your barbell. Pending class sides, we will have people on both sides the cones. You will run 50M and immediately get back to your barbell for 8 snatches. You will then run another 50M and come back to your same barbell for 10 Bar Facing Burpees. Once you have done the ten burpees you have done ONE round. Then rest one minute and go back to your starting position. Please be careful to control your barbell as we will have lots of people doing burpees around you. Drop the bar from your waist or place it down!
