Monday, December 31
Deload week. With Christmas last week, and New Years tomorrow, we have purposefully planned our deload week here. After very strong weeks leading up to this point, the body and mind will only benefit from the time away from the gym this week. We will sustain training throughout the week, but at roughly 50% of our usual volume. This will allow us to bring intensity to the pieces we have, yielding a potent stimulus all while we facilitate recovery. Despite looking at a full rest day tomorrow (New Years), our aim is to keep our overall volume on the lower side today. With that, we can bring intensity to our single conditioning piece today - "Fran". Now "Fran" is a workout where the stimulus can be quite different between a 2:30 effort, and a 4:30 effort. With that said, athletes have an option today - to take on "Fran" as Rx, or to complete a scaled up version of the effort... named "Frantastic". If we have have over a 2:30 "Fran" time - let's complete "Fran" as Rx today. If we have under a 2:30 "Fran" time - let's complete "Frantastic" today. ACTIVATION Rotating Stations Every 2:00, for 16:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Russian Baby Makers, 3 Slow Walkouts, 3 Spidermans per side Station 3 – 24/17 Calorie Assault Bike Station 4 - 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
Pausing Back Squat (5x2)
5 Sets of 2 Repetitions 8-Second Pause in the Bottom Set #1 - 50% of 1RM Back Squat Set #2 - 53% Set #3 - 56% Set #4 - 59% Set #5 - 62% This is indeed a longer pause in the bottom of each squat repetition. Rest as needed between sets, aiming to keep it to 2:00 or less. All repetitions are taken from the rack.
Choose 1 WOD
21-15-9 Thrusters, 95# / 65# Pull-ups
21 Thrusters + 9 Ring Muscle-Ups 15 Thrusters + 15 CTB Pull-Ups 9 Thrusters + 21 Pull-Ups Rx - 115/80
If we have under a 2:30 "Fran" time, "Frantastic" aims to push us towards the ~4:00 mark… where "Fran" yields an incredible stimulus. Weight wise here, we are looking for a thruster loading that we are very, very confident we could complete 21+ repetitions with. On the "pull-ups", we have three movements. As the repetition scheme climbs (from 9, to 15, to 21), the difficulty of the movement decreases. This is so that we can continue to push the intensity as we move deeper into the workout. Although completing this entire piece unbroken is very impressive, we also want to play through the options in our minds to plan breaks. To purposefully put a break on a set before we need one, which can very well allow us to cycle far faster and more efficiently (in comparison to hanging on to squeeze out highly taxing reps). A planned break(s) also allows us to cut down on transitions between stations. As you can imagine, there are points where one could lose 10+ seconds in a transition. Visualize an athlete chalking up after an unbroken set of Ring MU, slowly returning back to the barbell for the 15's… while losing 15 seconds in the process until the bar actually is brought to the front rack. Same piece applies for the 15 CTB pull-ups… although impressive to go unbroken here, if we need to rest 10+ seconds before jumping up to complete it, and then another 10+ seconds after to recover before picking up the thruster barbell for the final round, we likely want to consider a single break in the center of those 15 reps.
----------- "As is a tale, so is life: not how long it is, but how good it is, is what matters." – Seneca A common saying is that life is short. Yet, we recognize life is plenty long. If that is, we use it correctly. We can also take this quote and pull two interpretations from it: The first interpretation is to think of this as a push to overcome our procrastination habits. And that is absolutely a great consideration for us to take! After some thought however, it’s second interpretation can be on a different spectrum. Instead of focusing on doing more, or accomplishing more… it’s a push to *appreciate* more. In a world where the norm is do more, more and more… it’s a step back. So that, we can appreciate the precious moments we have in front of us. So that we can focus on the quality of the most important things in our lives, as opposed to being caught up in the "gold rush". Simply put, the second interpretation is a call to action. To put first things, first.
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