I cannot explain how glad I am that they are releasing the Regional Events this way. I bet that the athletes in Europe, the North East, the South East and SoCal are even more excited than I am (no one is more excited than I am).
The WODs this week...and some next week...are data points...or learning tools. They will point out places that need improvement. Do not be nervous about them, or disappointed with the outcome. Embrace them. Regionals do not start tomorrow...or next week...or the week after. Your finish on these WODs is to be used as a learning opportunity... a stepping staone, and nothing more. Be diligent about keeping track of how you do these, look for ways to improve your performance. These WODs are Knowable.
With that said...If you KNOW that 100 pull ups are going to wreck your grip or rhabdo your arms...scale the WOD. This is training. If you rip now, your training WILL suffer. Recovery is going to be HUGE during the next few weeks. Take proper precautions to recover from these WODs. After the WOD today, ice your Cubital Fossa.
On call tonight, so that's all you get...
Well sort of. Has anyone ever wondered what would happen if a GI-Joe and a Ken Doll had a baby? The answer: Brad King
Brad Contemplating the ratio of his Arm Length to Arm Circumference |
Shoulder Warm Up
1. 5-10 minutes doing something from HERE
2. 3-5 Minutes of Shoulder Touches and HS holds
Skill Work
1. Warm up efficient pistols to a low box
2. 5 min to Practice Depth Jumps off 12" box to a (30"/24" box)
3. 10 Burpee MU for Time
Strength
"The Reg Complex 1"
Try for 6 rounds of the following:
1. Power Clean
2. Split Jerk
3. Lower Bar into front rack position
4. Place Bar on Rack
5. Take Bar out of Rack in Behind the neck position with hands in close
6. Re-Grip to OHS/Snatch Hand Placement
7. Wide Grip Behind the neck Jerk
Do this 7 Step Complex in front of a Power/Squat rack
Men start with 225 and increase by 5-10 pounds
Women start with 155 and increase by 5-10 pounds
Rest As Needed
Regional Prep WOD
2013 Regional Event 4
For time:
100 Wall balls (20/14 to a 10’ target)
100 C2B Pull-ups (8.5'/8' bar if possible)
100 Alternating pistols
100 One Arm Alternating DB snatches(70/50)
No time Cap.
Try to mimic the set up on the 2013 Regional Events Page
Team members: Work with a partner to do this WOD.
Substitute 120 Reps for each movement.
Switch out/Alternate as often as needed, but only one partner
can be working at a time.
Nice shirt!
ReplyDelete-Brad
Best. Post. Ever!
ReplyDelete-Meg
So no one else is trying to wrap their head around the logistics of G.I. Joe and Ken being able to have a baby together?
ReplyDeleteWhat's that now...Oh. So it is just me.
Awesome.
CG Bench - 5@165#, 3@185#, 5@205#, and 1@225# cause I want pecs like Taylor.
ReplyDeletePower Clean + Split Jerk + Behind
-neck Snatch grip Jerk: 165, 175, 185, 195, 205, 215, 225 (so it wasn't a Power apparently, but it was the shallowest squat clean ever!)
10 Burpee MU - 1:50
Event 4 - 30 wall balls, 30 CTB Pullups, 30 Alternating Pistols, 30 Single-arm Alt. DB Snatch 70# DB - 7:15
Did all the warm up and skill, except no burpee muscle ups.
ReplyDeleteThe Reg Complex 1:
155, 160, 165, 170, 175, 180 (F power clean x 3)
WOD 4...
Did it.
Also did the 4 x 500 M row every 3 minutes from day 1 this week.
ReplyDelete