Tuesday, February 11, 2020

Hello Team,

Hope everyone has been having a great, snowy start to their week

Reminder to get yourself registered on comptracker.io for MayDay Mania Vol. 5. This will be on Saturday and Sunday, May 16th and 17th and it is pairs of males or females in Scaled, Icebreaker, Rx, and Masters divisions.

As well next week Anikha flies out to Miami to compete in WODapalooza in the Teen 16 to 19 division. This is a 3 days competition that will bring some of the best competitors from around the world together to throw down under the sun. We are sending out our support to here as she preps for this competition and wish her the best of luck during that weekend.

Talking about that leads me to thinking about goals and setting goals for yourself year round. Everyone’s New Year’s Resolutions have come and gone and from what I can see a lot of people have turned these resolutions into habits and have created long terms changes in their life. Everyone now should be able to create and work on new goals. Obviously everyone is going to have different goals going forward and they will be approached using different methods. Anikha wants to go to Miami and compete to win, Glenda and Wayne are preparing for a massive hike this spring, a group of ladies from 782 Athletics are trying to get their first pullup. No matter your goal, no matter your timeline, we have a committed group of coaches and athletes here to guide you and support you towards achieving your best results. Reach out to us or find a supportive group within the gym to help you reach those goals and keep moving that needle forward one day at a time.

Athletics - 430/530

Strength

Back on the ol’ strength train.

Keep on digging your heels in here building up a solid foundation of lifting strength that you will be able to apply to your Olympic Lifting by adding speed and adding weight to your daily workouts each and every day.

8 minutes to hit the following sets for your Strict Press.

5 Reps

5 Reps

3 Reps

3 Reps

1 Rep

1 Rep

For example I would hit 5 reps at 135 and 140, and then 3 reps at 145 and 150, and then look at getting into my 1 rep lifts at 155 and 160. They would be similar to what you hit last week, maybe 5 to 10lbs heavier if you are feeling dangerous.

12 minutes to hit the following sets for your Back Squat.

5 Reps

5 Reps

3 Reps

3 Reps

1 Rep

1 Rep

For example I would hit 5 reps at 225 and 255, and then 3 reps at 275 and 295, and then look at getting into my 1 rep lifts at 305 and 315. They would be similar to what you hit last week, maybe 5 to 10lbs heavier if you are feeling dangerous. Should not be a complete 1 rep max, but should be heavy.

Conditioning

‘Jackie’

Row 1K

50 Barbell Thrusters

30 Pullups/Ring Rows

Perfect little conditioning piece for today.

A benchmark workout that fits in quite well with what we are doing in our strength cycle. Pace yourself out on the rower so you can increase your pace on the thrusters and into the pull-ups.

782 Fundamentals - 630pm

Skill Development

Strict Press - Push Press

We will learn how to transfer the skill of the push up to your pressing overhead with a barbell.

Knee Tucks - Leg Raises

Strength

10 minute EMOM

0: 5 Push Press

1: 5-7 Leg Raises/Knee Tucks

Similar to yesterday, giving you a chance to work on your strength and skills in a structured environment.

Conditioning

10 minute AMRAP

6 Pushups

8 Shuttle Runs

10 V-Snaps

12 Lunges

- Team 782