Ok CHAMPIONS...there isn't a lot of "second chances" in life... BUT this weekend we get one. A couple things I would like to share with all of you before Saturday. We all know this WOD is a "Heavy Breather"...after 2min we will be sucking in O2 like we are standing on top of Mt. Everest....
1) Accept the heavy breathing...welcome it like a long lost friend! Know that you only need a few breaths to grab 75/55lbs and put it overhead...
2) Stay in it for the entire 10min....don't walk away from the bar...keep hands, feet eyes or whatever on it (bar) the entire time. When you are not on the bar...push that Co2 out with quick forceful breaths and GO!!
ps: after the the warm-up jog or the first couple sprints...if some of you are sore, achy and breathing heavier than normal and unable to get you HR down... go home and rest.
AM: Shake out
10 min slow jog + Run Drills
200m Run x 4 / walk rest recovery as needed
coaching note: don't run "all-out"... just enough to get the heart rate (HR) up...after 200m stop completely and focus on getting your HR down as fast as possible. (just like u would before grabbing the bar to get more reps).
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Build to a Heavy Single in the Power Clean 5-6 sets only... NOT a PR.
+
3sets
PS x 6-8
DU x 15-20
focus on breathing and rhythm
200m x 4 = completed. Didn't time just ran at a medium speed.
ReplyDeletePower Clean = 95,105,115,120,125
3 sets:
PSx6
DUx20
No Time just completed.
Upper back is still sore from push press 95#.. Dang those killed a girl!!
See you all in the morning!!!