Tired people, you should rest. Hurt people, you should rest, then get healthy. Take care of your body and utilize rest days.
Let's return to business as usual. That being said, today's programming is lighter volume for a reason. Don't do a ton of extra stuff on top of this. Listen to your body.
Masters, listen up here...everyone else tune this out...Do the Open WOD at least twice. Film yourself the first time. Diagnose what you could/should have done better and plan your second attempt. The next 3 weeks are your only shot for an entire year. Get the Open right.
Regional/Games athletes, calm down. This is a long season that will hopefully end late this summer. Start acting like what you are...Champions...Ridiculous specimens of muscle, fitness and determination. Remember that you are vicious cardiovascular beasts.Act like a champion. Stop moping and start winning. Believe in yourselves...I do.
Oly Strength
1. Snatch 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 x 3 @ 75%
2. Snatch Pull 4 x 3 @ 110%
3. Straight Legged Dead Lift 3 x 5 @ 65% Back Squat 1RM
Squat Strength
Back Squat Recovery
3 x 7 @ a mid/moderate weight (recovery sets)
Use a weight that you will never struggle with
Go through full ROM, focus on form, flexibility, and recovery
Skill Work
3 Minute Tabata of:
8 Toes to Bar
Try to do 8 unbroken TTB every 30 seconds for the full 3 minutes(48 Reps)
Post Results to Comments
Back at work WOD--
ReplyDelete3 rds for time:
30 Walking Lunges w/two 1 pood KB in front rack
20 Weighted Situps w/two 1 pood KB in front rack
30 Hand Release Pushups
20 Tuck Jumps
--12:28
Did the first round in 2:32...and it was a mistake, that I paid for the rest of the way. I'll get this pacing thing down eventually, I swear.
Looking forward to the Oly, Squat and TTB! Skill work when I get home.
And definitely thank you, Kody, for emphasizing what Spealler always says: "Gotta have recovery if you want to have intensity. Gotta have intensity if you want to see results."
Squat Snatch - 3@115#, 3@125#, 3@135#, 1x3@145#--had to cut all of my work short tonight because on the first rep of the second set of three snatches @ 145# I felt a twinge in my right shoulder when trying to lock out in the bottom. Shoulder collapsed and I immediately felt pain. It's been sore and achey the last 36 hours after doing 13.2 back-to-back this weekend (I know it was dumb, Kody).
ReplyDeleteHope everyone stays safe out there. Here's hoping a full rest day can cure (more-or-less) all that ails us.
Proud to be on the 20th ranked Team Worldwide...even if, you know, I've in no way contributed to that! :)
Snatch 3 @ 85, 3@105, 3x3@110. Did one set unbroken for kicks. First time to 3 rep that weight with a squat. Yay!
ReplyDeleteSnatch pulls @ 160#
SLDL @ 160#
Back squats 3 x 7 @ 165# high bar
TTB tabata with Brad. I was going to just shoot for 8, but he talked me into 10 and last two sets my kip was gone. Only got 6 & 7.
Class wod and a lot of mobility this evening.
1. Snatch 3 @ 60% - 155, 3 @ 65% - 165, 3 @ 70% - 175, 3 x 3 @ 75% - 185
ReplyDelete2. Snatch Pull 4 x 3 @ 110% - 275
Squat Strength
3 x 7 @ a mid/moderate weight (recovery sets) - 225
Skill Work
3 Minute Tabata of: - 10,10,10,10,10,9
8 Toes to Bar
Try to do 8 unbroken TTB every 30 seconds for the full 3 minutes(48 Reps)