15.1

The Opposite of Hammer Time

     So...we lost the hammer. First time in Golden Hammer history. Good. Okay, not necessarily good...but the world didn't end. We can choose to look at it is a defeat, which some of us might...or we can learn from it. We can use it to make us better. Some awesome things happened Sunday. Like Drew and BJ clearing the Clean ladder. Like Laura and Katy Destroying the 3rd WOD. Like KRose stepping up to the plate with an unprecedented amount of Muscle Ups. The fact is, we missed 2nd place by 4 minutes and 1st place by at least 5 and a half minutes, those numbers cannot be attributed to just one WOD. We could make excuses or we could get better.

     Every time Ginny and I travel to a competition, we make time for "the talk" on the ride back. It is a time for us to reflect on the awesome things that she did in the competition, but also a time for us to plan her training based on where she struggled. Struggling, missteps, and even failure is healthy because it gives us an opportunity to learn. 

     The Open is one month away, Regionals are FOUR MONTHS AWAY (May 31-June2) Four months is a long time. This gives us a ton of time to continue to develop our athletes. This week (Wednesday) will be the first OKC Competitors Class. I hope each of you will be able to be there. We are slowly amassing an army of OKC competitors. Veterans, it is time for some of you to step up to the plate and help us develop more firebreathers. Future/Current firebreathers, it is on like Donkey Kong.

     I have added a few new pages to the BHT site. An Open Strategy Page and a Games Season Page. Check out the Games Season Page. For now I will leave you with this picture. It is from NC Regional 2011 and has been modified by OKC's own Megan Hymer. Yes, I am this Crazy. #Lunatic #GeniusRepSchemes

Oly Strength
1. Block snatch pull + snatch (mid-thigh) 2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
2. Block clean pull + clean (mid-thigh) 2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
3. 3 Clean deadlift to knee + 1 clean pull 4 x 1(3+1) @ 95%
                   Block pulls should be from at or just above the knees. 

                   If you have not clicked on the Block Snatch Pull link, do it.

                   Then, watch the video.

Squat Strength
Front Squat 

   Warm Up 1 x 3 @ 60%, 1 x 3 @ 65%
   Work Sets 3 x 6 @ 70%

WOD
Class WOD

Goat/Engine WOD

Part 1

3 Rounds for time (each round is 1:30)

With one minute on the clock:

  Row (200M/150W) meters

  AMRAP Box Jumps (30M/24W)

  then rest 30 seconds

          REST 3-5 minutes then:

Part 2

7-5-3

  Muscle Ups/Jumping MU

  Thrusters (135/95)

     (5 minute time cap)

                             Score on part 1 is total box jumps. Part 2 is time or total reps.

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