War is coming. Will you be ready?
Enjoy this week, ladies and gentlemen. Go to the Shore, stay out late, eat like crap…live without a care in the world. Lo, to the mentally unwilling and underprepared, for next week we launch a three week strength campaign in the quest to vanquish weakness from the world, once and for all! In preparation for this, we will be “deloading” this week. Do not be surprised if the percentages we use in our strength portions are jokingly small. They are meant to be that way. Think of this week as doing just enough to keep the nerves and muscles fresh. You will gain nothing from going heavy in your technique drills, strength work, and even your metcons. So…follow the prescriptions on percentages to a T and don’t complain that the weight is too light. Take this opportunity to freshen up, focus on form deficiencies, and if you think the prescribed weight for the metcons is just too darn light, you can always move faster…
Who knew that a little med ball and some gymnastics rings could be so damaging? Today we hit a nice WOD to complement the session’s earlier strength work. Running, med ball cleans, and ring rows were the tools of destruction for the day. Med ball cleans a bit confusing? Remember, the essence of the med ball clean is similar to a barbell clean. Let the legs do the work. You arms and hands are just guiding the ball to the rack position. Let the ball slide easily in your hands as you fall under to catch. A good way to tell if you are cleaning that med ball correctly: check the giant stitch of the ball. If it is facing the same way throughout the movement, congrats, you are doing it correctly. Still struggling? Grab a ball before class and practice this deceitfully difficult movement.
Reminder: don’t forget to email me if you are coming to class! I have a nice surprise for you if you show up to class without contacting me before hand. :) No class this Thursday evening or Friday morning as I will be heading out of town. Class will resume the following Monday, normal times.
Terpak
Barbell Work
2 sets of 1 clean pull + 1 clean and jerk @ 50% of 1RM
2 sets of 1 clean pull + 1 clean and jerk @60% of 1 RM
2 sets of 1 clean pull + 1 clean and jerk @55% of 1 RM
Here’s a set from Mad:
Strength
5-5-5
Front Squat – 60% of 1RM – sets across
WOD
800 Meter Run
-Then-
21-15-9
Med Ball Clean (20/14)
Ring Rows
-Then-
800 Meter Run
