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Workshop shout out

Shout out to coach Garrett for the great Workshop.  We are working out the details of a class and need your input for time and days.  If you haven’t already, let coach Garrettt know the days and times that you would be available to take the class so that we can make choices that work for you. We hope to have everything organized and running by October. Thank you to those who made donations of schools supplies.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch  (80-90%), if you want more volume, do 3 reps on the minute for 6 minutes.

Metabolic Conditioning: “Putin’s Limo”

For time, 3 rounds
3 squat snatch
12 Russian Kettlebell swings
4 overhead squat (same)
12 Russian Kettlebell swing (same)
5 front squat (same)
12 Russian Kettlebell swings (same)
1 min rest

RX: 85/135, KB 55/70
Zone 3 55/85,KB 35/55
Zone 2 35/55, KB 20-35
Zone 1 Scale as needed

Scaling Guide: 11 – 17 minutes

Scale Up: 15 kettlebell swings per round

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