You guys did great last week! Biggest take aways from the week:
1) Much work is needed on our Snatch/Clean first pull!
2) Anaerobic conditioning needs to be bolstered by creating a bigger Aerobic base so look for long slow distance workouts. You guys were great at putting power out on the front end.... but bad at sustaining. So building our Aerobic base will allow us to recover between efforts!
3) I've noticed you guys want to do extra stuff....stay away from WODs and work on skills in a non fatigued state! We are all lacking skills ie. pistol, muscle-ups, HSPU, HS walking, Double unders.... If we want to compete we NEED these skills!! BOOM heres your extra stuff to do. I don't care how strong you are if you lack the necessary skills to compete. See me for drills, and Youtube has content for days you can look up....These skills will not just come to you....you must work for them!!!
LADIES:
We need to work on your upper body pushing/pulling start implementing this superset 2-3 times a week outside of class
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
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