Saturday, April 4, 2015

Saturday we have regular classes all morning at 8am, 9am, 10am, and 11am. 

Reminder that on Sunday we have class at 11:30, but no comp class afterwards. 

We are going to add another class on Monday at 12 so there will be classes at 10am and 12 noon on Easter Monday. Back to our regular schedule starting Tuesday.

I heard we had a massive turnout today at 782 and have heard nothing, but solid, solid things about the coaching and effort from the coach, Sarah Brown, and all the members. Fantastic job everyone and hope everyone is enjoying their rest for the afternoon and evening. 

Here is what we have for Saturday. 

Strength

1 clean + 1 hang clean + 1 front squat 

A nice little complex from the ground and below parallel. The first focus on this complex is virtuosity in each and every movement and after that you can look at building in weight. The months of April and May will be spent building on solid movement patterns and increasing the range of motion in each movement. 15 minutes to work on form. 

Conditioning

5 rounds

  • 5 squat cleans (155/105lbs) (115/75lbs) 
  • 20 DU's or 60 SU's

Choose a weight you could possibly go unbroken with for the first round and then focus on form from there as you need to break the movements into sets. Keep the heart rate down by breathing throughout the double unders. 

Mobility

Squat therapy x 20secs x 3sets

Find a partner at the end of class to hold you accountable and stretch out that squat with your arms over your head. 

- Team 782