Wednesday, August 12, 2015

Hello y'all!

Another beautiful Wednesday coming at ya. In the gym anyway. I don't know what we can say about things outdoors!

Update on events:

  • Fundamentals start Wednesday night at 8:30pm
  • Outdoor workout at the gym on Friday at 4:30pm
  • Paddles PEI from 6pm to 8pm Saturday night, August 15
  • Island Expedition: Saturday, September 26, 2015 - $50 per person

Strength

10 minutes to build on: Power Snatch x 2 reps

10 minutes to build on: Snatch x 2reps or Power Snatch + OH Squat x 1rep

For the first 10 minutes you will work on a two rep power snatch. That means just getting the bar up overhead from the ground. For the second 10 minutes + you will work on a squat snatch or full snatch for two reps or you will work on a power snatch plus a overhead squat. If this something you struggle with you need to take those second 10 minutes to work on light weight and work on form and consistency with this movement. If you doing the two reps, when the weight is light you can go touch and go and when the weight gets heavy you can drop the weight after your first rep before hitting the second rep. 

Conditioning

3 rounds NOT FOR TIME

  • 15 Russian KBS
  • 15cal Row
  • 30sec plank
  • 300m run (150m x 2)

You probably wonder a bit whey we do these workouts that are NOT for time. Well there is one main reason behind it. It gives our bodies a chance to actively recover. If we train hard all week and then do nothing for a week our body will not make any significant changes, but become stiff and sore from a sudden bout of exercise and then a sudden lack of exercise. That also being said if we go 100% all the time, everyday our body will not always respond the way we want it too. Go hard when you are suppose to and then give your body a chance to heal, while still going through all the movements. As well it gives you a chance to really focus on the strength section of the day without worrying about saving something for the WOD. 

- Team 782