Wednesday, July 4, 2012

Workout of the Day
WOD 1 – in the morning…
Hang Snatch 3, 3, 2, 2, 1, 1, 1
Back Squat 5, 5, 5, 5, 5
Strict Press 5, 5, 5, 5, 5
3 rounds:
15 foot cargo net climb
15 good mornings
WOD 2 – in the evening…
4 rounds for time:
7 muscle ups
10 ring dips
13 toes to rings
400 meter sled pull (100#)
One word describes my current state after today’s training:  WRECKED.  Honestly, I’m still sore from Saturday’s fun at the parking garage, but today just took everything to another level entirely.  Charlie Zamora came up from elk grove to train this morning so that gave me a little extra motivation.  Ended up hitting 225# for my top set, waaay beyond what I expected to get.  Pretty stoked about that.  Definitely feel like this exercise encourages speed, speed, and more speed.
We moved to the squat/press sequence directly afterwards, the idea being alternating sets of 5 completed with as little rest as necessary between.  The work weights were 325# and 135#, respectively.  I made through all 5 rounds of this sequence without breaking or failing, the whole thing taking 12 minutes and change.  I can feel my squat strength really starting to roar back.  I’m looking forward to a testing date a few weeks out.
Came back this evening with something a little nastier.  The section of the bike path that we use for our 200, 400, 800, and 1 mile run course is quite hilly, especially the portion I decided to drag the sled on.  The way I set this up was to start at the gym, using a set of rings inside.  Once I completed the ring complex I drug the sled 400 meters up the hill to a second set of rings hung from a tree branch just to the side of the path.  After doing the ring work at this end I had to drag the sled back down the hill to the gym.  To finish the WOD I had to make this roundtrip loop twice, and it sucked the life out of me to do so.  My time was 29:31 and it felt at least twice that long.  At no point was the demand more than I could handle, but the duration was so constant and brutally long that I found it hard to keep mentally pushing on.  I guess that’s reason enough to program something like this.  So go do it, and let me know how you liked it!

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