Sunday, March 3, 2013

Monday 130304 Monday Strength

Remember how last week we posted a basic template for the training cycle we would follow during the 5 weeks of the CrossFit Games Open?  Well, we begin that cycle today.  Each of the next 5 Mondays will be heavy days- strength training that might take on the form of 5x5, or an EMOM, or a WOD for time that has a heavy weight component.  Today's happens to be heavy back squats and a pull up- with just enough power push ups mixed in there.  The total work will likely amount to only about 4-5 minutes- enough to provide a potent stimulus that will help maintain strength- but not too much to leave you sore for later in the week.  And you KNOW we can program some stuff that WOULD leave you sore sore sore.  But not is not the right time.
Ryan, JV and Tom partner WOD this past Saturday.
Starting this week: Wednesday midday yoga class with Kristin.  11:15am-12:30pm.

Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  
Strength at 6pm (Olympic lifting focus for the month of March)

Every 90 seconds for 9 rounds:
Back squat, 3 reps at ~80% 1RM, same weight across all 9 sets
Clapping push ups, 2 reps
Weighted deadhang pull up, 1 rep, same weight across all 9 sets
Rest for the remainder of the 90 seconds.
Post squat and pull up loads to chalkboard/journals.

WOD notes:
Back squat weight should be a manageable load so that the lift is fast, with quick change of directions on the squat a "pop" up into full hip extension.  A manageable load, NOT a light load!
Pull ups as heavy as possible, start from a fully extended hang, finish with chin convincingly over the bar; I mean, come on- it's ONLY one single rep.

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