Workout of the Day
WOD 1 – in the morning…
50 each side
WOD 2 – in the afternoon…
10 rounds for time:
5 floor press (225#)
18 foot legless rope climb
2 minutes accumulated L sit on parrallettes
WOD 3 – in the evening…
2000 meter row for time
Today’s intensity level wasn’t the same as Monday’s, but some of that was by design. Fluctuating the volume, load, and intensity of a given training day is important to allow the body room to adapt and improve. The same level or style too consistently will lead to burnout or boredom.
This morning’s session was all about skill. Kettlebell snatches are a great movement that I’ve needed to address technically for awhile, and thanks to my friend Zvi in Israel I now have. Using a YouTube tutorial he sent me awhile back I’ve completely adjusted and improved this movement. The weight feels lighter, smoother, and, most importantly, I’m not banging the shit out of my wrists anymore. If you want to check it out, go here: http://www.youtube.com/watch?v=1qajlDsLFyk
WOD 2 was more muscular endurance, and 3 was obviously conditioning. The presses went unbroken until the 7th round, then got pretty rough through the end. The rope climbs were never in question, and the whole thing took me 16:18 to finish. My 2k was much easier than anticipated, so I probably didn't go hard enough. Finished in 6:57 but my stroke rate was down at 22 for most of the middle 1000.
Hoping to log some good rest tomorrow and come hard on Friday/Saturday.