Thursday, August 20

Grid Breakdown below the extra work. Quick note on how this cycle/weeks will run.  Tuesdays will always be harder/heavier on the Oly work, Wednesdays will always hit one olympic lift + squats heavy - and Thursdays will always be a tech/lighter day.  Weekends will vary, but we will be hitting olympic lifting often on the weekends as well.

Class -- Be smart on deads, with the oly cycle we will be pulling plenty so keep things light and work on form -- Or you may do Clean Pulls: https://www.youtube.com/watch?v=wR5ZDdiuwjM which focus on more of a vertical torso position. Use your best judgement. 

Scale DBs up as desired, 100/85/80 for guys, 65/55 for ladies. So long as you can still get a fair amount of DU in inside the minutes you should be scaled up. 

Extra work:
1) EMOM10: 2 Tall Jerks @ 30-40% Max Jerk.  Start with a slight strict press to get past the eyes, then snap the feet into a split jerk position.  If you are a Power-Jerker you should be able to do the same drill. This is a speed and footwork drill. https://www.youtube.com/watch?v=QWCyQBN1vDM
https://www.youtube.com/watch?v=pf6xwLbXiRc

***NOTICE THE FIRST ONE IS EVERY MINUTE AND THE SECOND IS EVERY TWO MINUTES FOR THE LOVE OF GOD***

2) E2MOM16: 2 Pause Split Jerks (3s Pause in the bottom of the dip) - Begin @ 40-50% (slightly above previous drills weight). Add ~5% until weight gets to 70% of 1RM Jerk and stay there to finish the E2MOM.  

This is jerk skill work, aim to improve common faults - Bad footwork, back legs not being bent, poor vertical dip position.  Video, have a friend/coach watch, etc. Aim to improve, not to lift more weight. For today EVERY JERK CATCH WILL BE HELD for at LEAST 3 seconds before feet recover.  All feet need to recover Front foot back first, then back foot forward. Be perfect.

GRID!

Race 1 -- After much conversation we ended up moving Jesse back to anchor.  Jeff and Chris set the tone, getting out to an early lead when the ladies took over.  All 3 kept up a solid pace and handed the baton off to Jesse with a 10 rep advantage...it was a done deal when Jesse did the first 30 in under a minute and had extended his lead to a morale crushing 18 reps. Victory over all 4 teams.

Race 2 -- Chris and Jeff were up on the partner wall-balls...All the other teams worked on trading in and trading out...but we just went for all 100 without one no-rep, or missed pass. Victory over all 4 teams.

Race 3 -- In my opinion, as a coach, this was the most impressive and satisfying win of the night.  The communication, teamwork and effort shown throughout this race allowed the ladies to take a commanding 10 rep victory without one missed pass and only a few no-reps.  Great performance given the nerves of the event.

Race 4 -- Power time.  Guys led off to give the ladies a break after their WBs.  We set the vibe in the entire gym by opening up all three guys ahead of what all but one of the other 9 guys in the room hit @ 275.  275 and 290 were all makes.  We went immediately to a 5lb PR attempt for Jesse at 305 and it was close...one more shot and he had it.  Jeff and Chris moved up to 320 and as the guys time ran long we slapped 10s on and Chris destroyed 340.  Jesse - 290, Jeff - 320, Chris - 340.
Ladies were up and with the mood set they were ready to put on a show.  Jade decided to open up at her previous "PR" (which will all forever be in quotations unless it happened in the heat of a competition...) at 135, which of course was a joke.  Sunshine then opened up at her old PR (155) - which was a joke...and Jade stepped up for a 20lb PR! Yea that's two weeks of grid and two ridiculously big PRs for her.  Next up was K$ who breezed past 185, 200 and then went 215 to tie her PR!  With just 5 seconds to lift, we strapped up 175 for Sunshine (who had already hit 165 for a 10lb PR) and of course...she dominated it.  A 20lb PR for her also (I believe)...pretty crazy! Win...by a lot.

Race 5 - Mystery workout - Combine Power throwing test...Chris hit a few line-drives that had the fans worried, but K$ showed up and got us the W.

Race 6 - Sunshine and CSans were up on the Partner Deadlifts and oh man...they walked through them finishing almost 2 full rounds more than any other team.  Beautiful teamwork and communication - no reps were even lopsided.  

Race 7 - K$ and myself were up to show what #BIGNASTICS is all about.  Sychro pull-ups ain't no thang and we worked through the goblet squats quickly.  As other teams struggled through non-butterfly rhythm issues we took it easily. 

Race 8 - Jesse and Jade started out at a nice casual pace...conversational you might say.  After about 30 seconds they were behind maybe 4-5 reps and we saw the Perfect Game going out the window....the crowd let them know they needed to speed up...and speed up they did.  They ended up winning by almost 15 reps. The speed was uncontrollable. 

Race 9 - Fun stuff, great teamwork and communication.  Everyone on and off the floor quick - yelling reps and picking up for others -- Jade had no DU mess-ups, Sunshine did the majority of the KBS, Jesse cleaned up my KTE and CSans/K$ put on a clinic on the Thrusters -- Again dominating all 3 other teams in this event.

Score - 9-18, Perfect victory, all 1pts for the night! Great showing, awesome cheering section. Fun night all around (minus the humidity!)