The weather is slowly getting warmer and warmer. It is actually supposed to reach 60 degrees tomorrow. That will be an awesome and uplifting thing. I hope it comes true to the fullest effect. Today we programmed some running in. We’ve only gotten it in about twice this year and I feel that running in intermediate bursts is a great work capacity builder. You can do all the met-cons you want but running/rowing met-cons is where it’s at. Those things kill a lot of people. If you run, you usually will do pretty well at them but if you don’t run, you will gas fast. I’m kind of excited for the whole notion of getting out and doing some running. Not long slow distance running but rather hundreds, two hundreds, four hundreds, and maybe an occasional 800, both repeats and included in met-cons.
WODs
I have missed posting a lot of the workouts over the past two weeks. My shoulder is doing a lot better but it is still painful when doing somethings and although I can push through the pain, I have lost a great deal of ability and confidence in it. My shoulders are less enduring, weaker, and all around just not what they are used to. Thrusters are one of my favorite things to do and those kill my shoulder the next day. I really have to focus on hip drive and minimizing the use of my arms for nothing more than lockout at the top. I like to work with and am comfortable working with weights in the 175 to 200 range for thrusters and lately that has been a tough go. I did some 176 pound thrusters yesterday (35 of them) and I was only able to do them in sets of 2 to 3 with a few sprinkles of 4 and 5 in there. Normally, I would be able to stick with more reps consistently. I think I’ve done a 12-9-6 or a 9-6-3 workout with 176 pound thrusters before and not break up any of the reps. I think it was 9-6-3 but I am not sure. Now I have a bit of trouble and afterward I pay for it. I am doing a lot of rehab work including ART, PVC pipe myofascial release, PNF, electrical stem, dynamic stretching, etc. It’s been a slow go with the whole healing process and I have a pretty strong mind to get myself through workouts, not to mention my mechanical efficiency is improving because of the injury which will only serve me better when the damn thing heals.
The good thing is the injury is not exacerbated by full snatches, overhead squats, jerks, etc. About the only things that bother it are thrusters, push presses, shoulder press (a little), hspus, and setting up for the back squat, but mainly for the loss of strength and the pain after workouts that I have to recover from. I’ve lost a lot of muscular endurance in my shoulders because of the loss of strength. I used to be able to do almost thirty legit hspus consecutively but now I have trouble with 5. It sucks a little and a little disheartening but I am keeping the spirits high and pushing on. I am being smart about it though too. I’ll let you know how it goes.
Let’s see if I can remember what the last two weeks of workouts consisted of:
Tuesday’s Workouts (100316)
1:30PM
Clean & Jerk
190 x 2
220 x 2
240 x 2
Overhead Squat
137 x 3
162 x 3
181 x 7
Untimed met-con:
35 Thrusters at 176
35 Dead hang pull ups (touch throat to bar with neutral neck alignment)
Break up however you need to, just get the work done.
6:45PM
1 minute of handstand holds
1 minute of kb swings, 1.5 pood
Rounds held full minute – 2
Total kb swing reps – 282
Saturday/Sunday/Monday – OFF
Friday’s Workouts (100312)
2PM
Snatch
132 x 2
159 x 2
179 x 3
Dead-lift (no bouncing)
291 x 3
335 x 3
374 x 5
Accessory work: Reverse Hypers and Glute Ham Sit ups
7:30PM
St Patty’s Day Team WOD
In teams of 4,
400 Air Squats
400 Burpees
20 Beers
Thursday – OFF
Wednesday’s workouts (100310)
NorCal Sectional WOD #1 (I think)
Two workouts in one, where the second workout begins exactly 20 minutes after the first one starts:
#1
4 rounds for time of:
9 Squat Cleans, 132 pounds
6 HSPUs
Time: 5:03 (damn shoulder, I had to break up the last set of hspus and had to go slow on every round)
#2
30 Below the knee Hang Squat Snatches, 75 pounds
30 C2B Pull ups
750 meter row
Time: 7:08
Tuesday’s workouts (100309)
Back Squat
225 x 3
252 x 3
286 x 7
Press
110 x 3
125 x 3
140 x 3
Immediately after:
AMRAP in 15 minutes of:
5 Over the Box Jumps, 20 inch box
10 CTB Pull ups
50 Single Unders
Results: 13 single unders short of 14 rounds
Sorry I haven’t posted in quite some time but I have been paying a lot of attention to my shoulder and to the new nutrition blog. We are also getting ready for some events and Joe and his girlfriend just welcomed their first child into this world. The funny thing is that at this very same time, we got super busy. I mean, we were doubling up time slots for on one on one’s and everything. It was kind of hectic but at the same time made work flow a lot better. I will never complain about too many one on ones. The day I do is the day I quit this business. I love taking new people through initials and getting them prepared to join classes. It’s a lot of fun.
Not much has changed on my part except for my diet. I have been really changing a lot of things and tinkering with a few to see what is going to work best for me. I am totally a protein and fat person. I don’t do well on carbohydrates, even fruit to some extent. I have been trying to up my vegetable intake but the actual intake of carbohydrates has been small and is getting smaller. I am working on fruit in the morning and other forms of carbohydrate after workouts and the rest of the meals being only vegetables. More than half of my calories from carbs will come in morning and after workouts. I have been eating a lot of fat and at least around 100 to 150 grams of protein a day. I have also added in lots of fish oil. I can feel myself starting to get less and less hungry. This is a good thing. I don’t have cravings.
Most of my total caloric intake is coming from fat with specially timed carbohydrate intake after workouts to fuel higher intensity work such as met-cons. I vary the dosage though depending on what the workout entails. I am starting to feel better and better. I am hoping that this shoulder starts to take a turn for the better. I was overhead squatting yesterday and it was the first time in a long time that a weight felt lighter to me. I almost got to 15 reps with 1.13% of my body-weight which in recent weeks has been one of my weaker lifts. It is definitely is what is keeping my Snatch weight at under 210 pounds. I know I can pull up to 225 but the oh squat strength just hasn’t been there. Really takes a toll on confidence as well.
We’ll see how things go. Here is what I’ve been up to:
Sunday’s WOD (100307)
Clean and Jerk
3 reps @ 176
3 reps @ 208
2 x 3 reps @ 225
Overhead Squat
5 reps @ 132
5 reps @ 147
11 reps @ 170
Saturday’s WOD (100306)
3 rounds for time of:
50 meter sprint
10 burpees
7 Power Snatch (132 pounds)
Time: 3:08
Thursday’s WODs (100304)
Early Afternoon
Snatch
132×3
147×3
169×3
Dead-lift
269×5
313×5
352×10
GH Raises w/ blue band – 4×15
Slow and Controlled GH Sit ups – 4×12
6:30 Met-con
3 rounds for time of:
3 minutes of wall ball (20 pound ball)
1.5 minutes rest
Total reps: 203
Wednesday’s WOD (100303)
10 rounds for time of:
3 Overhead Squats at Body-weight (no rack)
5 Ring Dips (no kip)
7 Knees to Elbows (kip allowed but must show significant rise in hip)
Time: 15:4something
Tuesday’s WOD’s (100302)
Early Afternoon
Back Squat
208×5
242×5
272×10
Press
94×5
120×5
132×5
about 10 minutes after strength work
For time:
Farmer’s Walk 200 meters with 1.5 pood KB in each hand
400 meter run
12 Dead-lifts @ 264
400 meter run
12 Dead-lifts @ 264
400 meter run
10 Dead-lifts @ 264
400 meter run
10 dead-lifts @ 264
400 meter run
6 dead-lifts @ 264
10 Power Cleans @ 176
Time: 14:47
(Basically the workout was 2000 meters running, 50 dead-lifts @ 264, 10 Power Cleans @ 176, and 200 meter farmer’s carry for 200 meters broken up any way you want.)
A lot has been going on in the last few weeks. The business has really been taking off these last few days, Joe and Libby just welcomed their first child (Cruz Patrick Westerlin), my training has been in high speed mode, during the week, taking Damian to wrestling practice. Just a whole lot of stuff. Its been a blessing, really. The only real problem has been this darn left shoulder of mine. My internal rotators are jacked at the moment and I just don’t have a lot of strength in my arm. It has really slowed down my hspu’s, pushups, thrusters, push press, and it affects the way I hold the bar when I back squat. Other than that, I push through. Its not real bad on thrusters and push press as long as I spend a great deal of time warming it up. I have been doing a lot of foam rolling and mobility for my quads, hamstrings, and shoulders. Its not enough though. I need to address it more.
My training is going well at the moment but the shoulder has definitely been a factor. My diet has been so much better though and I am grateful for that. My nutrition blog has started to take off and it has helped to keep me honest. I am more likely to stay the course instead of breaking down and having something that I know won’t help my body. I know what works for me and what doesn’t. If you haven’t checked out my blog, you can visit www.cfomahanutrition.blogspot.com. If you have any questions, ask them and I’d be happy to give it a shot. I’ve been doing this for a long time and I also listen and research as intense as I workout. This means that I have picked up and learned a lot from the likes of Cordain, Wolf, Chek, Poliquin, OPT, etc.
I will try to update that website every morning along with my food log. I hope that it helps at least one person. Good luck to all of you training out there for upcoming sectional and regional competition. May you find what you are looking for.
Saturday WOD’s (100227)
7:15AM
3 rounds for time of:
10 Broad Jumps (8ft)
21 Kettle Bell Swings, 2 pood
24 Push ups
Time: 6:28 (not bad. I didn’t break up swings or the first two sets of push ups. The last set of push ups were done in 12, 8, 4 rep sets. Broad jumps could have gone a bit faster but I wanted to make sure I could get the whole workout completed very fast. I was shooting for sub 6.)
11:15AM
15-12-9 reps for time of:
Overhead Squats, 132 pounds
Burpee Pull ups (target, one foot above reach)
Time: 6:31 (Definitely went slower than it could have. OH Squats used to be a super strength of mine but I’ve had a lot of problems with my wrists and even though it doesn’t bother my bum shoulder, it is a factor in my mind. I didn’t break up the first or last set of squats or pull ups but the middle set I did 8 and 4 reps of squats and probably 7 and 5 reps of the pull ups. This is were the extra time could have been shaved. Peak form would not allow broken sets.)
Friday Rest Day
Thursday’s WODs (100225)
3:30PM
De-load Snatch
5 reps @ 75 pounds
5 reps @ 98 pounds
5 reps @ 120 pounds
1 rep @ 164 pounds
De-load Dead-lift
5 reps @ 164 pounds
5 reps @ 203 pounds
5 reps @ 242 pounds
1 Squat Clean Thruster @ 203
Accessory Work
Barbell Bent Over Row 3×8 @ 154 pounds
Band Pull-Throughs 3×20 w/ Strong Band
6:45PM
3 rounds for time of:
15 Thrusters, 132 pounds
15 Ball Slams, 20 pound ball
15 Burpees
15 Double Unders
Time: 10:10 (Thrusters hurt my shoulder but just forced me to use more hip. Only broke up thrusters of second and third rounds)
Wednesday’s WOD (100224)
AMRepsAP in 10 minutes:
5 Power Cleans (154#)
10 Pull ups
Rest 2 minutes, followed by
2 minutes of max rep Walking Lunges
Total Reps: 214 (9 Rounds plus 2 cleans = 137 reps + 79 lunges = 214)
Tuesday’s WODs (100223)
2:00PM
De-load Back Squat
5 reps @ 110 pounds
5 reps @ 154 pounds
5 reps @ 198 pounds
Press
3×5 reps @ 110 pounds
Chins (Throat to Bar)
3×10
6:45PM
3 rounds for time of:
20 HSPU’s
20 SDLHP (115 pounds)
Time: 14:51 (Handstands have really suffered ever since I hurt my shoulder. I have a sub 7 or 6 “J.T.” but I don’t think I would be able to pull a sub 10 at the moment. I have to push through handstands and it is weak. I hate it but it is what it is.)
Monday Rest Day
Check out a new blog from CrossFit Omaha on Nutrition. It’s nothing much but rather another avenue for information on different nutritional strategies. I am logging my food intake as much as I can remember but also trying to find websites, videos, articles, etc. It should be a good addition to the CFO library of blogs.
NutriSimple
Sunday’s WOD (100221)
Power Clean
154 x 5 reps
176 x 3 reps
198 x 1 rep
220 x 1 rep
230 x 1 rep
Met-con:
Georgia Sectional – Event #2
For time:
60 KB Swings, 1.5 pood
50 Box Jumps, 24 inch box
40 Wall Balls, 20#
30 Pull-ups
20 GH Situps
10 Power Snatches, 115 pounds
100ft Walking Overhead Lunge, 45 pound plate
Time: 10:07 (I pulled out into the lead early and got lazy as the workout progressed. I did swings and box jumps unbroken. I should have done the wall balls and pull-ups unbroken as well but got lazy. I hate that. I shouldn’t have had to break up anything other than the snatches and maybe the OWLunge.)
Saturday’s WOD (100220)
Georgia Sectional – Event #4
21-15-9 reps for time of:
95 pound thruster
burpees
followed immediately by,
30 dead-lifts, 225 pounds
Time: 6:03 (I didn’t know what to expect. I thought I would feel it in the arms much more than the legs but i should have known better. I broke up the rounds of 15 and 9 thrusters once. Stupid. I broke dead-lifts into 20 and 10. Heart-rate was through the roof. I figure competition times will be 3.5 minutes to 4.5 minutes.
Tough day today. I didn’t do so hot with Snatch. It’s getting kind of frustrating because I am so much better than what I am showing with that movement. It is my favorite lift. I know I have to do some breaking up of the movement in order to keep improving but its hard to do that when you just want keep trying rep after rep of the whole lift. I need to address heavier snatch balances, pulling from high blocks, and straight up high pulls.
In my evening workout, it didn’t get any better. I under-estimated the met-con and it nearly cost me some injured wrists. It was tough but a fun workout nonetheless. I did okay but didn’t expect to finish so slow. I just couldn’t string enough reps together on the front squat to help the cause. I did 12 to start off with but after that it was 5s, 4s, and one time a single rep the rest of the way. I enjoyed every bit of this workout but it just didn’t work out the way I wanted it to. It might have to do with the fact that I ain’t a very big guy and the weight used lends itself more to a bigger guy but no excuses on my part. Just gotta get better.
Thursday’s WOD (100218)
Morning Strength Development
Snatch
5 reps at 142 pounds
3 reps at 160 pounds
1 rep at 180 pounds
Dead-lift
5 reps at 308 pounds
3 reps at 348 pounds
1 (+3) reps at 390 pounds
Accessory work:
GH Raises – 5 x 8
GH Sit ups – 3 x 16
Evening Met-con
For time:
30 Jumping Pull-ups (jump target should not be higher than just below your wrist at fully extended position)
30 Front Squats (200 pounds, no rack)
30 Jumping Pull-ups
Time: 6:27 (12 minute cut-off)
_________________________________________________
By the way, here are some pics of the prowler that my buddy Brent built. He fabricated it only from looking at pictures. He’s pretty good. Compare to Prowler2 at EliteFTS.com
Today’s workout was a bit of a different one. A former wrestler for the University of Nebraska at Omaha (my alma-mater), who built our pull-up bars, did me a favor and built us a Prowler. I mean I hired him to build it but he did a crazy job of fabricating it from just looking at the pics on EliteFTS.com. It is f**king awesome. So what else was I gonna do than push that sucker around. It was a good change of pace and there is nothing like getting some heartache in without having to perform deep knee bends (ie. squats, thrusters, etc). This saves your body but kills (good thing) your conditioning. It’s does wonders for it.
I enjoyed the workout and now I can get ready for a double day tomorrow. Still kind of breathing hard and I’ve been done working out for over an hour now.
Wednesday’s WOD (100217)
Push Prowler (just weight of sled) indoors on black mats (lots of friction) for 3 minute intervals with a one minute rest.
followed this up with,
2 minute interval time limit to get the below amount of work completed x 3 (rest 2 minutes)
Sprint Prowler (using horns) 15 to 20 yards
20 consecutive pushups (absolutely no breaking and complete elevation of body)
15 dirty pull-ups
I usually had about 40 or so seconds remaining within each time interval of 2 minutes so it was more like 2:40 of rest. The reference to dirty was that I purposely made the pull-up action ugly and inefficient. No butterfly and no long stroke regular kip. I made them choppy and inconsistent. This sometimes happens in the middle of competition, where you lose rhythm. You have to be able to keep the pace high.
After a long weekend lay-off from working out and attending the Midwest CrossFit Sectionals held in St. Charles, MO, I finally got back on the wagon and hit kind of hard. My goal was to squat and press early in the day and then come back with some kind of crazy met-c0n in the evening. I also planned to do “54321″ (final WOD) on Wednesday to see where I stacked up. It definitely would have been nice to see how I’d do against other top flight athletes in an environment of competition and judging but this was a good chance nonetheless.
I knew that box jumps would be were I could get a lot of reps and I felt that squat snatches would be another good way to get reps. I thought I could do good with handstand pushups but my damn shoulder is a piece of junk right now. Certain things like snatching don’t hurt it but hspu’s do.
Anyways, back to what I was saying. I was gonna do the 54321 on Wednesday but I got a little ancy (sp?) and didn’t even wait until Tuesday evening to give a go at it. I back squatted and pressed with a light weight to warm up my shoulder and then proceeded to setup the stations for the workout. Ha-ha. It was good and I did okay. I expected a little more but when the handstands didn’t come, I knew it wouldn’t be near my capabilities.
Tuesday’s WOD (100216)
Back Squat (low bar)
5 reps @ 235lbs.
3 reps @ 264lbs.
1 rep (+4 extra reps) @ 295lbs.
Press
3 sets of 5 reps @ 88lbs.
“54321″
For reps
5 minutes of rowing (calories)
4 minutes of box jumps (24 inch box)
3 minutes of hang squat snatch (75lbs.) (below knee)
2 minutes of wall balls (20#)
1 minute of handstand push ups
Reps: 285 (highest at sectionals was 313)
rowing = 80
box jumps = 125
squat snatch = 35
wall balls = 34 (easily more reps here)
hspu = 11 (easily more reps here)
Thinking back to the summer 0f 2008 during the 2nd Annual CrossFit games in Aromas, I can remember the final event being released on Saturday night not too long after the third workout of the day. Everyone was crowded around what is now called the North Pad (there was no laid concrete either, just all dirt). Dave Castro and Adrian Bozeman were out in the middle with one barbell loaded to probably 65 pounds. The excitement was nerve-wracking. Then the announcement came: 30 Clean and Jerks with a full squat and the weight, 155 pounds. All the Olympic lifters and big guys screamed with joy while all the littler guys kind of stood there in awe.
For me, it would be the first time that I had ever attempted any version of Grace. I didn’t know what to expect. To top it all off, I would be going second, right after Speal and before Everett. I kind of liked the idea that we had to squat though. I felt I would do okay but looking back now, I wish I had done at least prescribed Grace prior to the games. It would have given me a better idea of what to expect and where to finish, time-wise. I really enjoyed the workout, especially with the way they set up the final.
That day, two years ago, I finished heavy, squat Grace in about 5 minutes and 50 seconds. Today, I attempted that workout again but this time without the squats and programmed a little differently. It is the workout that is prescribed as WOD #2 in this weekend’s Midwest Sectional. I know that I am not anywhere near where I will be in two months and that although I am very strong-minded, my shape is far from optimal at the moment. Whereas most that are competing this weekend are primed and somewhat peaked to go, I will base my performance on these workouts as a barometer of where I need to be come May. With that being said, I went fairly hard but without the element of competition on my side, and just tried to keep going until the last second ticked away. I enjoyed this workout and always have. I love Olympic lifting and hope that my shape allows me to get 10 to 15 more reps when I try it again in April.
WOD (100210)
Afternoon @ 3:15pm
Heavy Grace (Time Based)
As many reps as possible in 5 minutes of 155 pound Clean and Jerks.
Reps: 41
Pulled a two a day and felt really good. I ate well and felt fairly strong. My metabolic conditioning is far from where it can be but I am okay with this. It’s not important right now. Sometimes I get a little freaked when I am not doing as well with met-cons but I have to remind myself that I am on a plan and when the time comes for met-cons to become the focus, I will dominate.
This morning I hit the second week of Snatch and Dead-lift with some accessory work and this evening I did WOD #1 from Midwest sectional. They both went okay but still not at the top. I would like to do the Air Force WOD (workout #1) again in April to see the improvement.
Here are the workouts.
Tuesday 100209
Morning WOD (10:30AM)
Snatch
132 pounds x 2
154 pounds x 2
176 pounds x 2
176 pounds x 1
Dead-lift
286 pounds x 3
325 pounds x 3
362 pounds x 5
Accessory work:
3 sets
Reverse Hypers w/ monster-mini band x 20
Glute-Ham Situps x 14
Bent over Barbell Rows (113 pounds) x 10
Evening WOD (6:45PM)
Air Force Workout #1 – Midwest Sectional
98 pounds
20 Thrusters
20 SDLHP’s
20 Push Jerks
20 Overhead Squats
20 Front Squats
At the top of every minute of a continuous clock, you must perform 4 burpees. If you are in the middle of a rep when the beep goes off, complete the rep and then complete the burpees. Can’t move on to the next exercise until the previous one is finished.
Time: 6:51
It’s a pretty tough workout but mainly because it will be new to everyone. Shoulders are beat pretty good as well as the quads. I think I will get this workout below 5:30 next time or if done within a competition. I broke up the reps at the end way too much. I think there will be about 10 guys and 5 girls that will break 6 minutes and maybe 1 girl/3 to 5 guys that get real close to breaking 5 minutes if not doing so. We’ll see
I ended up taking Saturday off in addition to Friday. My shoulder has been bothering me some and my left hip flexor, and my left hamstring. I have been pvc pipe rolling my hamstrings and quads and seeing an ART specialist. Dr. Ellis is pretty good at what he does. Everything has been feeling better but I have a tendency to shrug off pain and push right through it. Because of this, I took Saturday off.
We picked up the pace today and hit it hard. We started out with an Olympic sequence that focused on full extension of the body but also a quick pull under the bar. I feel that the sequence we followed was beneficial to all those that showed up. I try to instill in my athletes that there is not always a need for weights to feel heavy for benefit. I try to get them to understand that sometimes the need for speed is of paramount importance and the focus is to be placed there. The thing is that it is hard for most CrossFitters and lots of other athletes to understand this. If it doesn’t feel like work, then they assume that it isn’t. This is why I am not in agreement that the majority of CrossFitters be introduced to Westside Training Principles. Let me take that back. I believe they should be introduced to max effort training and repetition effort training, as well as sub-maximal effort training, but they are not ready for dynamic effort training in the way that Louie shows it.
Westside uses elastic bands to accommodate leverage. Biomechanically, humans are the weakest at the bottom of the squat, bench, and dead-lift and strongest past the sticking point. This is their weakest link. Bring up your weakest link and move more weight. What bands do is increase the resistance past the sticking point so that at the top it gets heavier where you are stronger. This will cause a few things. First off, it is good because it teaches a person to fire on all cylinders sooner in the squat as you know that more resistance is coming and you try to offset this by moving quicker, earlier. Second, it allows for certain movements to occur that wouldn’t normally be allowed in a weight room due to safety, such as barbell squat jumps. This is because the bands take care of what you would normally have to decelerate. If programmed properly, these can be of great benefit but most do not know how to program properly. Very little volume with massive amounts of rest must be utilized. This helps with maximum speed which is mandatory.
This is where the problems start to arise. Because you would only use between 60 and 70% without bands or 45 to 55% with bands, and you utilize very little volume and massive amounts of rest, it feels like you are doing nothing. Think about it. For example, a speed-strength workout may be 3-5 sets of 1 with with about 4 to 5 minutes rest with around 45% of your 1RM and probably a light band if your squat is below 500 pounds for banded box squat jumps. This sounds fun but it won’t feel much if your squat is only 300 pounds. This amounts to 5 jumps at a really light weight. If done properly, like with super fast speed, you get something great from it over a macro-cycle but the problem is lifters want to put more weight on, don’t want to rest that long, or want to use a bigger band. All this will amount to is SLOW. Now Westside uses a minute rest b/w sets because it addresses work capacity. To most CrossFitters, this is not really work capacity (use longer rest periods and let your met-cons be your work capacity) but to huge guys that usually only move big weights and eat large amounts of food, it is smart on their part to train with only a minute rest b/w sets. Plus, they have 700 to 1000 pound squats and use gear. This means that their 50% is 350 to 500 pounds and the use of gear changes their needs from lots of strength in the bottom to lots of strength at the top (lock-out).
Does this all make sense? It should. We are not Power-lifters, and if you are, you aren’t Westside good. Don’t be a hero, stick to your skill level (as Brian McKenzie says). Utilize the simplest means to get the results you want and your upside becomes large. Utilize the most advanced programming and your upside dwindles plus you might fuck yourself up. In the end, you already use dynamic effort training anyways. If you use the Olympic lifts at percentages, this is dynamic effort training. Remember the bands helping with deceleration I mentioned earlier? Olympic lifts and their variations do the same thing.
I guess what I am trying to say is that I have been trying to get athletes to understand the importance of training weights and that not all weights have to feel heavy in order to get a training effect and at the least, it allows technique work. There is max effort training and dynamic effort training. They are different. If you don’t get it, replace dynamic effort with sub-max effort or keep with high box jumps, Olympic lifts (below 85%), etc. I wanted to say more but I loss track of thought so I’ll end here.
Sunday’s WOD (100207)
Hang Squat Snatch + Power Snatch + Overhead Squat
x 5 sets @ 132 (63% of 1RM Snatch/70% of 1RM Power Snatch)
Even if it feels light, stay with same weight. Forget about the want to go heavier and focus on moving so fast that it feels heavier to feed your ego.
followed by,
3 rounds for time of:
15 Thrusters (132#/93#)
2 Full flights of stairs (three floor building)
25 Pushups
Time: 11:22 (not a good day. My eating is stupid and it is really starting to affect my training)
