22.4

     Big shocker this week...13.5 is about...dun dun duuuuuuun...PACE. I know, I say it every week...But in AMRAPs, pace is not a four letter word. Let's just start by saying that Scott Panchik is working his way up my list of favorites...he just surpassed Marcus Hendren...maybe they are tied.
     I just watched his 13.5 video and I feel as if watching that would be more worth your time than reading what I am about to type... seriously, watch it. His execution of the first 8 minutes is flawless. Anyone want to take a stab at his strategy? It is a word that starts with P and ends in ACE. OK, I am beating a dead...you know what I mean.
    This workout is similar to 13.1 in the concept of stages. So first, figure out which athlete you are.

• Stage 1- You have never finished Fran in under 4 minutes and you will be pushing it to get there this week. 
• Pace is still important to you, but pushing that pace is more important. You have got to stay calm focused in the second and third minute and squeeze out as many reps as you can. This means your workout will be 4 minutes long, and you will crush it.
• Stage 2 - You have a 3:30 to 4 minute Fran. 
• Your job is to make it past 8 minutes and power through minute 4-8. When you hit rep 90, do not be satisfied. Stay focused and rack up as many reps as you can.
• Stage 3- You have a sub 3 Fran and you scored 110 or above on 13.5. 
• Your goal is make it past 8 minutes and fight hard through 12. Scott Panchick's video is your blueprint. Breath. Focus. Embrace the pain. Keep pushing. 
• When you hit 180 reps...give yourself 15-20 seconds. Then, relentlessly chip away at the WOD. Minute 8-12 is your workout, you earned the right to do it. Put your Robot eyes on and plug away.

     It is my opinion that 16 minutes is possible on this WOD. I predict Speal will get there. 

     The test WOD from yesterday was more for your benefit than mine. It should have given you some feedback on ways that you can break up your reps when you are taxed. 

     Egomaniacs and Bunny Rabbits...Listen Up...You can come out of the gate fast and still be able to make it to 8 minutes, but you won't make it to 12. This WOD is about staying calm and being comfortable in your pace. I have some pacing and rep scheme ideas...but I will save those for the gym.

     Your first job this week is to decide which stage athlete you are. Your second job is to blueprint how you will get there. 

     Sometimes it is helpful to say "I want to be done with this by this time" or "I will get this many reps in this many second and then rest until the clock says this", I don't think this is one of those WODs. I think that if you plan that way, you will always be chasing the clock and you will always be behind (or feel like you are).

     I believe that a better strategy is to plan your rep scheme and then manage your rest (or find someone to help you manage your rest). Clock watching can and will kill your momentum during this WOD. Find a friend to help pace you through this WOD, a friend that will also help to keep you calm.

     Ginny and I will be at the Gym on Friday and Sat. I can't wait to watch you guys destroy this WOD.

13.5 strategy...Merica

13.5

Do it...open the trunk...Do it.

Strength
1. 4 sets of 1 Snatch + 1 OHS, heavier each set        rest as needed
2A. Incline Bench Press 7 x 2 @ 89%                      rest 60 seconds
2B. 6 Corn Cobb Pull Ups                                       rest 60 seconds
3. Every 45 seconds for 9 minutes alternate
            4 Paralette HSPU
            4 Hang Power Cleans HAP

Grunt Work
1A. Glute Ham Raise 5 x 8
1B. GHD Sit Ups 5 x 8
1C. Prowler Push 5 x 25 meters HAP
1D. 1 Rope Climb
            Walk from GHD to the Prowler to the rope with no rest
            Rest 30-45 seconds between sets
            Watch the GHD video, don't do back extensions