Getting the feel of these WOD's & Programing...
Wednesdays have been good days, and very sore days...
There is a definate strength component during this phase...
This will be good for all of us...It will change and adjust within the next 4-6 weeks...bear with it.
And GET STRONGER...Britt is!!!
1 RM Bench Press*
*set boxes to catch weight 1" above the chest
bar will not touch the chest...work for explosive force
Push Press
1 x 15-20
1 x Failure
* select a weight that you can do 15-20 reps...REST...then do a failure set at the same weight!
3 Rnds for Time:
5 Hang Power Cleans (185#/135#)
10 Ring/Bar Dips (as strict as possible)
5 Dead Hang Pull Ups
Desi ~ 85# / 15-x @ 65# / 5:20 (65#/purple for both)
Kate ~ 115# / 20-18 @ 65# / 5:07 (95#/purple for both)
Feidt ~ 225# / 17-12 @ 135# / 6:39 (155#)
Britt ~ 205# / 20-15 @ 115# / 6:11 (165#)
Jacob ~ X / X / On his own...left no time
tb ~ 275# / 20-16 @ 135# / 6:22 (185#)
Triceps were bombed after this WOD...
It is a different feeling doing these WOD's with a bit heavier weight, where you may have the wind, but don't have the strength.
Be open to these variables... Everything should not feel like a 5K run... Pure Volume (lots of reps) is not the only goal!
This is one variable that takes some time getting use to...less reps but more weight, and it still takes TIME!
We all want to be fast thru the WOD...but this is work on getting faster in recovery. Recovery systems at work...getting your strength back in a quicker time and not worrying about the lungs is a different feeling.
Keep up the great work!!!
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