This week is a DEALOAD week, if you did not know...Not a bad part of the plan for heading into a competion that Brehm & I are doing on Sept. 26th...
Deaload, then Week #1, 2 & 3 of Training take week #4 hard on Mon-Wed then active recovery/rest Thur & Friday...get ready for 3-5 WOD's on that Saturday (26th).
Warm-Up
Lunge Flow
Thoracic Flow
800m Run w/ mask*
Thoracic Flow again...
Snatch Progression WU
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BB STAMINA
OTM x 10 (5 rnds)
Odd = 3 Position Power Snatch (1-High-Hang / 2-Low-Hang / 3-Floor)
Even = 7 Thrusters
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IT'S GOING DOWN
For Time:
21-18-15-12
Hang Squat Snatches
Thrusters
(65/45#)
30 D/U AFTER Each Rnd including the 12's
Cool Down
800m Run w/ Mask*
*I will add 800m - 1600m Runs / Cal Bike variations in next few weeks to increase (hopfully) cardio endurance and stamina!
tb ~ (800's = 5:39 / 5:43 Run-Walk) 95#-95#-105#-105#-105# / 16:11 (65# / Breakdown below)
Rnds / H.Sqt Snatch / Thrusters / 30 D/U
21 = 14-7 @ 2m / 21 UB @ 3:28 / 30 UB @ 4:42
18 = 9-9 @ 6:38 / 18 UB @ 8:17 / 30 UB @ 9:08
15 = 10-5+ @ 11:15 / +9-6 @ 12:37 / 18-12 @ 13:36
12 = 12 @ 14:46 / 12 @ 15:30 / 30 @ 16:11
BB Stamina = 75# all sets
ReplyDelete15:59 @ 75# - 60s/u
21=7-7-7/11-10
18=10-8/10-8
15=ub
12=ub
* practice d/u during warm up and got extremely frustrated which I let affect my mindset and affect wod. Still gutted through it but unable to get d/u. I'll keep grinding.
D/U is a skill...and "flow" style exercise... Think of it as some artwork, relax, be patient... Not something to force.
ReplyDeleteOn days it is not going well...leave it alone...
Small steps... 3-5 in a row and just keep working on that... Even if it means stopping every 5... then move to the 10's or higher. They will come!!! I promise...
5 Minutes of work during Warm-Up or Cool Down everyday! No more & no less & no getting frustrated (easier said than done). Just like my Cardio... Just do it! DO NOT THINK!