Saturday, June 29th

For our conditioning today, we have a 3 round effort with a medium distance run to start each round. We will be reaching into the longer time range of the week here.

METCON:

“Shake Weight”

3 Rounds: 800m Run 21 Toes to Bar 30 Alternating Dumbbell Snatches (50/35)

If unable to run, complete:

1,000m Row

40 Calorie Bike

In "Shake Weight", we have a longer distance run with two "pulling" movements inside the gym. At 1.5 miles of total running, this is a large factor in the workout. The vast majority of our time will be spent outside, and for top scores, this will be the separating factor.

If it were a 400m run, the run is the pacer, and we would look to recover there. At an 800m however, the gap goes from 10-15s slower to 30+ seconds per round slower. These runs are the focus point today, as long as we have a good baseline plan for the TTB and Snatches inside the gym.

Purely for perspective, let's visualize our rough 5K pace. This is an appropriate pace to aim for today in our running. Aggressive, but sustainable.

Inside the gym, we start with the TTB. This total is a count that is right in the middle for us. We could bite this off in one, or two quick sets, and maybe we do. But this is also somewhere we want to break before we need to. With the larger picture in mind (3 rounds), 8-7-6, or even 6-5-5-5 may be a great place to be for athletes who may even have the ability to complete that first set unbroken.

On the dumbbell power snatches, let's push our sets here. Knowing that we have a distance run to recover, we can hang on for larger sets. Stimulus wise, it is a lighter dumbbell, and one that we feel very confident we could complete 20+ reps unbroken, when fresh. Today is a great day to refine our touch-and-go technique if this is something we are working towards.