Two days out from the Open 19.3, is it our aim to refine the engine with varied movement patterns, while keeping impact on the lighter side. Think of Wednesday's as a cross between a training day and an aggressive active recovery session. We will work on these days, but we want to leave the gym feeling like we could do a lot more.
As a reminder, there will be a Thursday optional "pre-game" recovery piece posted. It's theme will be similar, but significantly less volume with the intention being a setup for our best effort on Friday.
Get in, spend some extra time on mobility, and then let's get out. Good to clear the mind as we prepare for our full effort in 48 hours.
500-350 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Dowel Passovers + 5 Dowel OHS
Pause Overhead Squat (3 x 1)
3 Sets of 1 Pausing Repetition (3s in bottom)
All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.
In terms of percentages, if we have a current 1RM for the movement, we are looking to go no higher than 85% in our three sets of one.
Metcon (AMRAP - Rounds)
On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and specific movement patterns, while keeping the overall impact on the lower side.
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)
Athlete's choice on the piece of monostructural equipment (row/bike/run). Inside this station, we are working for 60 our of the 90 seconds. Listed at a "moderate" pace, we are not moving for score here, but we want to make ourselves work. To visualize, imagine the perceived level of effort if we were to undergo a 15:00 time trial at any of the monostructural movements. Athlete's are free to interchange equipment as they see fit.
Given our gymnastic centric training day yesterday, we are working in some good weights today - thrusters, overhead squats, deadlifts, and dumbbell hang clean and jerks. All sets are intended to be unbroken, without question, so that we can refine technique. On the DB hang clean and jerks, complete five repetitions on a single arm before changing sides for the second five.
The last piece to talk through is our CTB's and Bar MU's. Similar to our theme on the weightlifting, we are looking to refine technique today. Let's modify to an appropriate amount of work that without question allows us to finish by the 60s mark of the 90s window.
"When I write, I feel like an armless, legless man with a crayon in his mouth." – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness.
The man quoted above is known to have changed the face of American literature.
But despite Kurt Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others stopped, he kept writing. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK. It’s part of the way.