50 of you did today’s workout, what a showing. Good push to all of you, seriously, sweet skills!
We’re now officially at 20 teams registered for Pyromania III. Many of you still left to sign up, what are you waiting for? Can’t find a partner? Here’s the best way to find one. Come to Pyro for a workout, when the coach bring up Pyromania at the whiteboard talk, mention that you need a partner. If you still can’t find a partner, put your name down the partner needed sheet at the gym. Many of you are looking for teammates, we just need to make the connections. Let’s do this!
We received the new Pyro 451 headbands, ask for yours when you come in. The are real and spectacular! The parka and the ball cap orders when in today. All other apparels, tshirts, tank tops and crop tops will go in shortly. It should be all in within 2 weeks. Next order will be later this summer.
Skills 10min
The snatch
Strength (test) 20min
Snatch
1-1-1-1-1-1-1
Vertical jump (test) 10min
1-1-1-1-1
How to Measure a Vertical Jump
We don’t have access to a $500+ vertical measurement device like the ones you see at the NFL Combine, but you can still get an accurate measurement of your vertical jump at home. All you need are a wall and some measuring tape. Here’s how:
Stand with your side to a wall
With your feet flat on the ground, reach the arm closest to the wall as high as possible
Mark the highest spot you can reach. Either put chalk on your fingertips or have a friend mark it with tape
From the same standing position, jump and hit the wall at the highest point of your jump. Mark the spot the same way you did earlier
Try three to five jumps and use your highest one
Subtract your standing reach from your jumping reach to get your vertical jump
Score is in inches
Maintenance/Mobility 10min
ROMWOD or at coach discretion
Weightlifting W12D1
We got the snatch testing for everybody in the regular programming. If that’s the only time you can come today, do your testing. If you came earlier during the day and did the snatch already, just do yesterday or tomorrow’s accessory work and the hatch. If you were planning on doing the hatch and then the regular class to test the snatch, it is doable but not recommended as the hatch will definitely alter your ability to lift after. You could still potentially hit a PR but it would still be below what you would hit fresh. If this is all confusing and not sure what to do, ask your coach in class.
Hatch W12D1
Last week of the hatch. Hang tight, just one more day after this. GAINZ!
Back squats
1*5 60%
1*5 70%
1*5 75%
1*5 75%
Front squats
1*5 65%
1*5 70%
1*5 75%
