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Tuesday 07.23.2019

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We are striving to have our crew come together for our fourth year supporting the Manchester Community Church’s One Day of Community by donating and/or helping fill these backpacks for under resourced children in the Manchester area for the coming school year. First year 45, second year 86, third year 157… help us help them! Thank you to everyone who has built this incredible community, past and present.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Front Squat 5 × 3 (on the 2:00)
Warm up with 3 sets x 3 reps, building to the requisite starting weight before completing the following workload for Front Squat.

Every 2:00
Front Squat x 3-3-3-3-3 (climb as able across sets)

Notes: Athletes should climb incrementally across sets beginning at 50-60% of a 1RM. Today brings two opportunities to the table; ascend weight from set to set in search of new a 3 rep maximum or sustain 5 sets of 3 reps each at 75% of a previous 1RM.

Post loads to comments.

THE 5PM WAS A HEAT!

“Climatize”
Complete for time versus a 12:00 time cap
21-18-15-12-9-6-3 reps of
Double-unders
GHD Sit-ups
Pull-ups

Notes: See whiteboard/pre-training brief for scaling details as well as adjustments for additional challenges.

Post scores to comments.

Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. 3 x 6 reps High Pull Assignment (if it was omitted Monday)

Samy Daghir

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