Monday, February 18th

Due to today being a holiday we will have limited class times at:

6AM, 10:30AM and 4:30PM.

The 2019 Open starts this week guys!! Are you signed up yet? The 19.1 workout announcement will be this Thursday at 5pm. We will have a sign up for Friday Night Lights on the whiteboard today. If you plan on completing 19.1 at this time, you will need to add your name to the list so we can create heats.

A.
STRENGTH: Every 2 Minutes, Back Squat

5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 80% 1 Rep @ 84, 87, 90%

B.

METCON:

For Time: 75 Wallballs (20/14) 35/25 Calorie Assault Bike

(if rowing – 45/35 Calories)

Directly into…

6-9-12-15: Chest to Bar Pull-Ups Handstand Push-Ups Double Dumbbell Front Squats (50's/35's)

*or double KB (53/35)

A two-part workout that starts with "once through" sets on the wallball and the Assault Bike. We'll then transition to an ascending repetition scheme, climbing from 6 reps each to 15. Coupling two gymnastic movements with a moderate squat load, our intention here is to practice and refine our awareness in the movements. We commonly descend in repetition schemes, and moving in the reverse direction challenges our pacing efforts.

On the wallballs to start, we are looking for consistent chunks. These repetitions do not need to be unbroken, and we do not even need to see "large" sets. But the constant theme he is consistent sets, and aggressively approached. Aggressive in the terms of getting to the bike. We recognize we can recover on the first handful of pedals, where we still make forward progress.

On this bike, following our brief recovery from the wallballs, settle in and build to our "middle pacing". In the front and back of the calories, easing off the gas is a wise move as it facilitates our transitions into and out of. In the center, we are looking to increase our speed to a place where we feel very confident we could hold for a 7-minute bike test.

On the ascending 6-9-12-15, plan for the set of 12's and 15's. The 6 and 9 can be disillusioning. They can trick us into biting off more repetitions early knowing that we can transition soon. Keeping the bigger picture in mind, view this as 42 repetitions at each for time, versus finding ourselves tunnel visioned on the 6's or 9's in that specific moment.


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