WORKOUT OF THE DAY
Deadlift:
7 RM
For Time:
20 Power Snatch (95/63)
800 M Run
10 Power Snatch (135/93)
Looking back at the past three days, Tuesday and Wednesday were set up to be heavier volume coupled with a shorter workout after the long endurance grind of Monday’s tribute workout. Tuesday’s central focus was muscular endurance for your legs, while today is going to focus on the full and the muscular endurance of your posterior muscles: hamstrings, flutes and back. The reasoning for doing a 7 RM is because we typically see more workouts with sets in the 8-15 rep range, and using a 1 RM is a tough indicator at times of what type of weight to use in the workout. Today should provide you with a number going forward that will make it much easier in determining appropriate weights during our workouts. For example, if you get up to 315 today and let’s say there is a future workout that calls for 15 reps at 225, this is a pretty clear indication that you’ll have no problem doing this in the workout. The important part is that these reps feel strong, and at no point does the weight put you in a poor position and at risk of getting injured.
Very similar timeframe to yesterdays workout, 7-11 minutes. Yesterday tested everything below your waist, if any arms at all. Today is a heavy dose of pulling with both the deadlift and the workout. Now, on to the workout. At the prescribed weight for the first set of 20 reps, we should be looking to get through this in no more than 3 sets. This loading is going to be sneaky, but if you can hang onto it for all 20, you’ll have the entire 800 to use as recovery before the second weight. You won’t need to run any faster than we would normally run for a single effort. The first 200-400 meters is really just gonna be recovery from the first 20 reps. At the point where your heart rate settles a bit stay right on that pace until you get back to your bar. Now when you get back, if you have the energy to go offensive and attempt to do big sets, get after it and try and end your workout. On the other hand, if you’re still pretty tired singles are a great way to get through those last 10 reps. Whatever you do keep that barbell moving!
WOD AT HOME
AMRAP 9 Minutes:
1 Minute on, 30 Seconds off:
5 R-Arm DB Hang Power Clean
5 L-Arm DB Hang Power Clean
7 Push Ups
For Max Distance in 25 Minutes:
Run -or- Bike -or- Row
