“By filling your mind with words of hope, you become hopeful. By filling your mind with words of kindness, you become kind. Words have power. Use them wisely”
Strength: Power Clean, 4×3 @70%, TNG, Every 90 seconds
Interval EMOM: 7 Rounds
- Min 1: 3 Cleans (70%) –Squat or power (record the round that you fail to complete required reps)
- If and when you can’t complete the required reps in the minute, your goal is to hit the same number you failed at in the previous round
- For example, if you failed to complete 7 power cleans by only doing 5 cleans then every round from that failure point should be 5 reps.
- If and when you can’t complete the required reps in the minute, your goal is to hit the same number you failed at in the previous round
- Min 2: 30 Seconds Max Wall Balls (record each round)- add up at end
- Min 3: 30 Seconds Max Pull Ups (record each round) – add up at end
- Each Round add 1 Clean until you fail to complete the required reps
- The goals for today:
- Cleans – 70% is what it is. You will get a chance to move this percentage as efficient and for as long as you can. This percentage, in general, is not too heavy for the amount of reps early on. The fatigue will settle in as the rounds progress, causing your pace to slow down. There is no need to scale up or scale down for this movement
- Wall Balls – Similar to the cleans in that you should not scale up or down. Hold yourself accountable to the full range of motion (ROM) in the bottom of the squat and be sure to choose a ball that you can clear the target line on the wall.
- Pull Ups – Here is where we have some ability to scale up or down. You can make it more difficult by performing chest to bars if you wish. In terms of scaling down, we are suggesting to choose a scale that will allow you to move. Feel free to bust out the TRX rows , load up on the bands, or perform jumping pull ups. Lets move for 30 seconds on those pull ups. Don’t pick a version of the pull that will cause you to take too long of a rest. Your goal is to move for the majority of the allotted 30 seconds.
ATHLETES should be prepared before the workout begins with a pull up station set up for their goals, their power clean bar within an approximate distance from their Wall Ball area.
Coaches: let’s educate our athletes with being aware of their use of space and how to make things more efficient.
Bday/Anniversary Shoutouts:
Box News: None
Blog Spot:
Schedule/Event News:
- July 30, 2016: War at the Shore Comp
- August 6, 2016: Partner Palooza. Come support: Anne, Brett, Jacqueline, Mike I, Kenny, Nohemi, Glenn, Sasha, Reese, Kaitlin, Rich, Linny, Bebah, Yomaira, Dehnz, Tom W, Rebecca W
- August 6-14, 2016: Fitness Tour 7: Reunion Tour, Austin TX
- October 22,2016: Battle by the Bay 2
