WEDNESDAY NOVEMBER 2ND, 2011 (Hospital Track 8:30)
WOD
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
30 min time cap
I read a blog entry about training while you are sick and how it basically makes you a conceited jerk. The thinking goes, "I train to be better, I train to be healthy. Training while sick makes me neither better or healthier. Training while sick is a symptom of ego." I am at the top of that list then...
That aside, the first two rounds weren't bad but the third round was a train wreck (splits were ~5:30, 6:45, 8+). I'm resting today and hope to feel better by tomorrow or Saturday because getting sick off of a 4 day rest weekend was not in my plans.
Louis: 28:08 (mixed between 75# and 80#, some tucked L-Pullups)
Stephen: 21:15 (mixed between 75# and 80)
John: 20:24 (as Rx'd but I'm certain a few L-pullups weren't up to standard and I forgot to split jerk a handful of times)
Warm Up
- 300m run
- Parallette walk (x 3)
- 300m run
- 1 min kipping swing practice
- Work up to 90% of a 1RM strict press (max 4 lifts)
- Take 5 min to work on any tight areas before the WOD.
I expect this workout to be pretty difficult, but one that can be worked through provided you never stop moving. Pick a weight that will allow you to perform at least the first round unbroken with the three lifts. I expect the gymnastic movements will be broken and unless you display a lot of competency, most likely should be broken to prevent burnout.
30 min time cap
I read a blog entry about training while you are sick and how it basically makes you a conceited jerk. The thinking goes, "I train to be better, I train to be healthy. Training while sick makes me neither better or healthier. Training while sick is a symptom of ego." I am at the top of that list then...
That aside, the first two rounds weren't bad but the third round was a train wreck (splits were ~5:30, 6:45, 8+). I'm resting today and hope to feel better by tomorrow or Saturday because getting sick off of a 4 day rest weekend was not in my plans.
Louis: 28:08 (mixed between 75# and 80#, some tucked L-Pullups)
Stephen: 21:15 (mixed between 75# and 80)
John: 20:24 (as Rx'd but I'm certain a few L-pullups weren't up to standard and I forgot to split jerk a handful of times)
Warm Up
- 300m run
- Parallette walk (x 3)
- 300m run
- 1 min kipping swing practice
- Work up to 90% of a 1RM strict press (max 4 lifts)
- Take 5 min to work on any tight areas before the WOD.
I expect this workout to be pretty difficult, but one that can be worked through provided you never stop moving. Pick a weight that will allow you to perform at least the first round unbroken with the three lifts. I expect the gymnastic movements will be broken and unless you display a lot of competency, most likely should be broken to prevent burnout.
No comments:
Post a Comment