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| It's not THAT cold. |
1) Conditioning.
10-9-8-7-6-5-4-3-2-1 reps of:
Tuck jumps
V-ups
50m Shuttle run between rounds
Individual work:
5x7 Back Squat (75% of 1RM)
3) Accessory Work
3 x 10 Good Mornings (or 5 x 10 Supermans)
Post times and loads to whiteboard and comments.
Coach's Notes.
Single start time at 0600 today. Linkup in the library/Eisenhower Hall parking lot, next to the pond. We'll hop out of cars at 0550, do a quick explanation, a warmup lap and get right to it.
We know this Bubble closure is rocking your world. Let's circle the wagons and do a single mass start tomorrow for a quick hitting, keep-you-moving type METCON. YUP, GONNA BE A BIT COLD. Dress warm and in layers you can shed. If you have a sleeping mat or something similar for V-ups, but they are not hard on your lower back.
WOD is "for time, sort of." Goal is to work hard with no rest, with perfect reps of tuck jumps (knees to chest) and V-ups (controlled raise, hard contraction at the top). Don't flop through them just to get it done. Quick starts and changes of direction on the shuttles. Work your agility and acceleration, we don't do it enough.
Strength and Accessory work is on your own. Duck in to Gruber if you have time right afterward, or sneak it in later.
- Strength. Same as Monday, but more sets, less reps at a slightly higher load. These are straight sets at 75%, gauge off of Monday's work and adjust as needed -- especially if your 1RM estimate was a little squishy.
- Accessory Work. Reminder, T/R we are targeting the posterior chain with some additional exercises that will transfer over to our squat and Oly work. If you're not familiar with good mornings, start with a warmup set on an empty bar to feel things out. Then, three progressive sets adding weight in small increments for working sets. Check out the video demonstration here. If you can't get to a gym, sub supermans at home. Slow and deliberate, pause at the top.
HEADS UP -- we have Gruber gym b-ball court reserved tomorrow 0545-0630 for Team WOD. See you there, where it's toasty and warm.