21.4

     Today, I witnessed 13.4 with my own eyes....and ...Most of what I said yesterday is very true. This workout is a sprint and a grip smoker. 

     You cannot treat the first two and a half rounds as a sprint, but the next three have to be done with purpose and with specific goals in mind. 

     In Foucher's video her coach can be heard in the background when she gets to her round of 18's. He keeps repeating, "This is the workout, this IS the workout". Last week I talked about "Buy Ins". To do well in this workout you first have to decide what round you will get to. Then, you have to "Buy In" to that round. Once you get there you have to tell yourself "this is the workout". Your workout will be won and lost based on how consistent you can be through your first six minutes and how efficient you can be in your last minute. 

     Whatever bar you are on at six minutes, that is the bar you must attack with reckless abandon. 

     I think it is a good idea to plan two to three "scheduled" five to seven second breaks. If you are someone who is shooting to get into your round of 18's, put these breaks between clean and jerks in your round of 15's. Likewise, if you are someone who is shooting to get into the 15's, schedule breaks in the 12's. 

     Break up your clean and jerks more often than your ego will let you. 

     Stay under the bar for TTB and put your hands back on it as quickly as possible. Singles are much faster when your hands are back on the bar than they are when your hands are on your knees. 

     Pace and stay calm. 

     If you do not plan to do the Open WOD yet, or want some testing,... do the Test WOD. 

     You can always get one more rep...so do it. 

This picture is awesome. #passingthetorch

So I literally walked up on this scene in the gym today. Kind of epic. I imagine the conversation sounded like this.... "So...tell us what Chicago is like?"

Open 13.4
AMRAP in 7 minutes
3 Clean and Jerks (135/95)

3 TTB

6 Clean and Jerks

6 TTB

etc....
          ...or...

Test WOD
3 Rounds...

6 Unbroken TTB

20 sec rest

Then...

400 M Run

15 Clean and Jerks (135/95)

15 TTB

Strength
1. 5 sets of 1 Snatch + 2 OHS, heavier each set        rest as needed
2A. Incline Bench Press 7 x 3 @ 86%                      rest 60 seconds
2B. 4 Weighted Pull Ups, HAP                                rest 60 seconds
3. EMOM for 8 minutes alternate
            5 paralette HSPU
            3 hang squat cleans HAP

Grunt Work
1A. Glute Ham Raise 5 x 8
1B. Prowler Push 5 x 25 meters HAP
            Walk from GHD to the Prowler and back with no rest
            Watch the GHD video, don't do back extensions