Tuesday 051
Warm-up: Focus on that lower back today. Grab a moderately heavy kettle bell or dumbbell and knock out 2 handed swings for 15 reps then do the same for single arm swings. Hanging knee raises for 2 rounds of 15 repetitions and some light dead lifts. Stretch and hydrate before, during and after the workouts.
WOD: 20 rounds for time of 1 dead-lift and 15 pushups, increasing the dead-lift by one rep each round. Example, round 1 - 1 dead-lift and 15 push-ups, round 2 - 2 dead-lifts and 15 pushups and etc…
Strength: Weighted pull-ups with an overhand grip- 5 sets of 3 repetitions followed by another set with reverse grip- 5 sets of 3 repetitions. Rest then complete two sets of strict dead hang max pull-ups.
Endurance: Recovery run for 20 minutes at 70%.
Coach's comments: Equipment needed - Olympic bar, weight, place for pull-ups and somewhere to run. Weight for WOD should be between 80 - 100% 134#of bodyweight for the dead lifts. No need to split the workouts apart today. Use the recovery run as a cool down from the workout. Keep track of how your body is doing and if you’re breaking down take breaks. There is absolutely no sense in breaking yourself down before you begin.
A couple questions have come up about overtraining and rest times. Listen to your body; it is the best indicator of how you are doing internally. Failure to do so will lead to overtraining and poor performance.
3... 2... 1... GO!
Warm-up: Focus on that lower back today. Grab a moderately heavy kettle bell or dumbbell and knock out 2 handed swings for 15 reps then do the same for single arm swings. Hanging knee raises for 2 rounds of 15 repetitions and some light dead lifts. Stretch and hydrate before, during and after the workouts.
WOD: 20 rounds for time of 1 dead-lift and 15 pushups, increasing the dead-lift by one rep each round. Example, round 1 - 1 dead-lift and 15 push-ups, round 2 - 2 dead-lifts and 15 pushups and etc…
Strength: Weighted pull-ups with an overhand grip- 5 sets of 3 repetitions followed by another set with reverse grip- 5 sets of 3 repetitions. Rest then complete two sets of strict dead hang max pull-ups.
Endurance: Recovery run for 20 minutes at 70%.
Coach's comments: Equipment needed - Olympic bar, weight, place for pull-ups and somewhere to run. Weight for WOD should be between 80 - 100% 134#of bodyweight for the dead lifts. No need to split the workouts apart today. Use the recovery run as a cool down from the workout. Keep track of how your body is doing and if you’re breaking down take breaks. There is absolutely no sense in breaking yourself down before you begin.
A couple questions have come up about overtraining and rest times. Listen to your body; it is the best indicator of how you are doing internally. Failure to do so will lead to overtraining and poor performance.
3... 2... 1... GO!
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