Wednesday 160427

Katie P

Katie P

Saturday’s Group Trail RunEvery Saturday (starting this week) Coach Heath will be heading up a trail run group for whomever is interested in joining! Meet at 8a at Fernwood Parking Lot (up by the Castle house, East of Hwy 89 in Layton). Dogs are welcome with friendly owners :-)  Last week a group went up on a trail basis and here is what Coach Heath said, “Thanks to everyone who came out for the group trail run! We had 10 runners and 3 dogs despite the wind. For all the rest of our Letrono Family, join us next time! Don’t be afraid! You don’t have to be fast, you choose your pace and you won’t be left behind! Improve your endurance and enjoy the great outdoors. We are super lucky to be so close to the amazing Wasatch mountain trails. Come explore them with us. Your endorphin’s will thank you later!!” 

Olympic Lifting this Saturday will be moved to 7am instead of 6am, due to coach training. Spread the word and plan accordingly. 

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength – Split Jerk
3 – 3 – 2 – 2 – 1
Moderate weight , move fast, sharp and speed under the bar

B.
WOD
10 Minute EMOM of :
6 reps Front Squats 95/65, 75/45, 55/25 
4 reps Hand Stand Push Ups/ Progression

Accessory Work
Partner Bicep Blowout:
Hand Barbell back and forth till you hit 21.
1-3-5-7-9-11-13-15-17-19-21

*Scale weight of movement as needed for smooth progression on A and B.  Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.
Take 10 minutes to work a Olympic lift skill n drill BB weakness daily in the am or pm.

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