We have a special release of The 4th Pull Podcast!
We had Emily Scerba on the show to talk about all things running! Emily is going to be the head Coach of the Baltimore Endurance Club and has a ton of great info to pass on to the community. We go over running drills, mechanics, nutrition, mobility and how to improve and develop aerobic capacity so you do not hate lacing up and hitting a few 400 M sprints. There is a ton of great info in the podcast. If you are curious about how to become a better runner check it out.
Become a Better Runner with Emily Scerba- Episode 7
If you are interested in The Baltimore Endurance Club- The FREE kick off meeting for the Baltimore Endurance Club is Monday, August 31st at 7:30. Head over to here- BEC Sign up to reserve a spot!
I explain a little about the de-load portion of the strength cycle below, but just remember to keep the weight light today. Get some speed going out of the hole and work on any positions that you struggle with when the weight gets heavy. For example- if end up collapsing at your ankles in the bottom of a heavy squat focus on correcting that during all your reps today. Exaggerate the correct position of knees out and staying in your heels.
The cycle is off to a great start! We are already seeing good results and better movement. Great job!
Strength WOD
Back squat or OHS
-3 OTEM for 10 minutes-
Use 50-60% of 1RM
(This is the portion of the strength cycle where we go light, focus on form and technique and de-load. We will be doing this two more times during the cycle. Do not worry, it serves a purpose and will help with overall strength)
WOD
BURPEE KAREN
3 Burpees OTMEM starting with the first minute
150 Wall balls
Fitness: 14/10
RX: 20/14
RX+: 30/20
-15 minute time cap-
**The RX+ weight is aggressive; you should be getting 15+ every minute**
Lifting weight in the morning is very serious business. Sherri P showing us how it’s done