Overall, pretty good results but lots of areas to work on.
Mulligan - 3rd place, womens. Crushed the cleans/box jump wod
Vanilla Guerilla - 6th place finish - mis-strategized the indoor wod but destroyed the others.
90/10 - 1st place, mens. Snuck in to the finale.
For a detailed summary, please see this synopsis about Steve...http://en.wikip
What did we learn?
1. Strength is much more important than metcons
2. Interval training is CRITICAL for partner/team comps
3. Need to do more pain threshold training before the open
Take it easy this week and don't waste this opportunity to get healthy. You will probably feel great today - hold back and DO NOT go for maximal weights. We're going to focus on technique and positions.
Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell - stay below 70%...seriously, stay below 70%. these are perfect reps
5x2 HHS, rest 45 sec
3x2 HS, rest 45 sec
3x1 3 pos snatch, rest as needed
3x2 HS, rest 45 sec
3x1 3 pos snatch, rest as needed
5x2 HHC + 1 PJ, rest 45 sec
3x2 HS + 1 SJ, rest 45 sec
3x1 3 pos clean + SJ, rest as needed
3x2 HS + 1 SJ, rest 45 sec
3x1 3 pos clean + SJ, rest as needed
FS:
2 waves, 5-3-2
10 minutes:
alternate each minute
a) HS walk
b) 3 TTR + 1 muscle up
Snatch:
ReplyDeleteHHS - 125x3, 135x2
HS - 135x3
3 pos - 135x2, 145
CnJ:
HHC - 155x2, 175x3
HC - 175
3 pos - skipped, calf tight
FS -
185-225-255
225-265-285
Gymnastics - cut short, calf too tight
Barbell - stay below 70%...seriously, stay below 70%. these are perfect reps
ReplyDelete5x2 HHS, rest 45 sec 155-155-155
3x2 HS, rest 45 sec 165-165-165
3x1 3 pos snatch, rest as needed 170-170 missed over back onHS-170
5x2 HHC + 1 PJ, rest 45 sec 185-185-185
3x2 HS + 1 SJ, rest 45 sec 205-205-205 (back tight affecting split)
3x1 3 pos clean + SJ, rest as needed 205-205-205
FS:
2 waves, 5-3-2
225-245-275
275-325-350
10 minutes:
alternate each minute
a) HS walk skipped
b) 3 TTR + 1 muscle up skipped