Monday, June 27th 2016

PROTECT THOSE SHOULDERS!

When we announced our next strength cycle (the Snatch — with a mini “precursor” cycle of OHS to start) we emphasized the importance of keeping those shoulders healthy.  Last week you saw strength work mixed in with mobility and this week we start with working smaller muscles of the shoulders with Is, Ys and Ts.  If you can’t make it on days where we work mobility or ancillary drills for the shoulders, try to make it up another time (or ask us for other ideas!).  Just showing up for the barbell won’t help create that mobility or stability you will need in the long term.

SKILL WOD

Chin Ups

8/8/8/8/8

5 I’s Y’s and T’s

(Alternate back and fourth between the two)

WOD

 **Re-test from July 20th 2015**

10-9-8-7-6-5-4-3-2-1

Power Clean

Box Jumps

Fitness 95/65 (20/14)

RX 115/75 (24/20)

RX+ 135/95 (24/20)

Coach’s Tip: The skill WOD is for shoulder health, focus on form on range of motion.  In the workout you should be using a weight you can hit 10 unbroken power cleans with to start the workout.

If you haven’t met new(ish) member Preston, please give him a warm Cove welcome.  He’s already a beast and we can’t wait to see what he does next…

]]>