Thursday, August 20, 2009
Don't go buy an expensive ice pack. Instead get a supply of styrofoam cups, fill up a couple with water and keep them in your freezer. Not only is it cheaper, but it's *way* more effective. About 5 minutes of massage with one of these puppies will do the job.
Light phase. Day 1/8.
The light phase will be a mix of technique work, posterior chain development at high volume/low intensity, and some lifting at lower volumes. We will resume our “regular” programming on Friday next week. Try to avoid the temptation to do “extra” work that isn’t already a part of your regular weekly activity. Your body will reward you for this.
Nutrition modification…. for August 20 – 28 eat lower carbohydrates than usual and increase fat intake. A simple way to do this is to eat vegetables instead of fruit for most of your meals. If you are Zoning, cut the carb blocks down by about 40-50% and add 3 fat blocks for every carb block you cut. If you have no idea what you’re eating or why talk to your coach!!!
A. Snatch heavy single; 85% of that 3×1
B. Snatch Push Press 5-5-5 (RPE of 9)
C. 1+ L Up ladder – how far can you go on only 20 sec rest b/t sets? If you can’t L-Up, do knees to elbows. If you can’t K2E, do stict pullups.
D. Stretch quads, hamstrings and soleus.
Snatch – did sets of three as I am struggling with the form. Got to 35# which is 20# heavier than last time.
Snatch Push Press – once I figured out how to rise up to meet the bar and lower it properly I did 2 sets @35 and 1 set @45.
1+ L UP ladder – rounds 1&2 did L pullups sitting in the green band, rounds 3,4&5 did strict pullups on blue band, rounds 6,7&8 did knees to chest, failed at 7 on the next round.
I did stick around to stretch!
Snatch 3×15#, 3×35#, 3×55#, 2×65#, 1×70# failed 3 times at 75#, which is my pb, I actually got the weight up, just couldn’t get under it. Finished with 3 singles @ 65#. having some problems keeping my hips from coming up faster than the bar. Need to work on keeping that back angle constant until the 2nd pull.
Snatch Push Press – 3 x 65#, 5 x 75#, 5 x 75#, 5 x 75#
1 + L-up Ladder – got up to 5 L-pullups, failed on 6 L-pullups, tried to get 6 strict pullups, but failed also, then finished off with 6, 7, 8 K2E, stopped after 8, when I felt I was kipping too much to consider them strict.
Skrypnyk/Bawden
Karen (main site wod)
150 WB @#22
Skryp- 5:14
Bawd- 7:20