Workout of the Day
WOD 1 - in the morning...
EMOTM Floor Press @ 90% 1RM for 10 minutes
3 minute AMRAP Floor PRess @ 60% 1RM
Rope Pullups 3 x 10
GHD Situps 3 x 20
OH Carry 1 x 400 meters (135#)
WOD 2 - in the afternoon...
With a partner complete the following for time:
2 x 750 meter row
2 x 750 meter row
(only one partner can be working at a time)
Today was the first day of our team's preparation for the 2013 Regionals. We have a month until the contest, so minimal strength gains can be expected. Really, the next month is about developing chemistry and staying healthy while not losing any conditioning or strength. I want our team to be as cohesive as possible and as healthy as possible. We're still going to train hard and push the envelope during our conditioning sessions, but trying to be smart as well.
Guiding our teamwork are the Regional WODs from the past two years. Over the next 2 weeks until they announce this years tests, we're going to chip away at the ones from past years instead. To engender a little bit of competition, we're going to do most of them as duos. This way we can set times to beat and encourage the other duos to push a little harder.
Todays strength work went really well for me personally. I was able to floor press 295# for all 10 sets and got 43 reps at 195# for my AMRAP. The conditioning session was a little less fun. Jenn and I were partnered up against Stef and Robert, which turned out to be a good matchup. They had us on the row, but we were able to make it back on the handstands. In the end they edged us by just 13 seconds overall. But I was wrecked afterwards. Max effort rowing just ain't no fun, no matter how you slice it. It's the kind of work that makes young people say, "I'm too old for this shit."
A good first step, looking forward to Super Training tomorrow.