Coaches Tip Tuesday

With The Open only a few short weeks away, the time is NOW to start thinking about how you plan for your WOD's. Hopefully you've been working on the before and the after with things like sleep, nutrition and body maintenance, but how much time do you spend coming up with a plan on how to attack the WOD itself? 

I know, no one wants to be the first one to drop off the pull-up bar or let their barbell hit the floor first, but does that mean it's worth sacrificing your whole workout for? Here's an easy test for you to take into your upcoming WOD's. When you finally do drop off the pull-up bar or let go of your barbell, how eager are you to get back on? Ideally, if I need to be at my best for 7, 10 or 15 minutes, I don't care how well I'm feeling after 30 seconds. I want to be primed and anxious to get back to work every time I stop. If you're that person who often times finds yourself bent over at the waist gasping for air, try smaller chunks from the start and sustain that.

"But Coach, I did 10 unbroken Toes to Bar the other day!" ... Awesome!! But today, I need you to do 50 in a workout and the last thing you wanted to do was another Toes to Bar after those 10. Do sets of two or three and be EXCITED to get back on the bar every time you drop. You'll get more work done in the long run that way. 

Plenty more on this as The Open approaches..."

Coach: Greg Sullivan

 

FOUNDATION

A1. 3x20 kb front rack walking lunge steps (HAP)
*dbs at sides if position/form doesn't allow for front rack
A2. 3x7 strict pushups
*rest 2min

B. double under skill work and breathing control

C. 9min AMRAP ladder @80% effort:
-row 750m, then;
-20 single unders
-10 burpees
-30 single unders
-15 burpees
-40 single unders
-20 burpees
……continue up the ladder

D. stretch session


LIFE

A1. 3x20 kb front rack walking lunge steps (HAP)
A2. 3x7-10 dynamic pushups (1"-6")
*rest 2min

B. double under skill work and breathing control

C. 9min AMRAP ladder @80% effort:
-row 750m, then;
-20 double unders
-10 burpees
-30 double unders
-15 burpees
-40 double unders
-20 burpees
……continue up the ladder

D. stretch session


SPORT

A1. 3x20 kb front rack walking lunge steps (HAP)
A2. 3xAMRAP unbroken ring muscle ups
*rest 2min

B. double under skill work and breathing control

C. 9min AMRAP ladder @80% effort:
-row 750m, then;
-40 double unders
-10 burpees
-50 double unders
-15 burpees
-60 double unders
-20 burpees
……continue up the ladder

D. stretch session

Here is a great double under progression video.  Check this out prior to coming to class Tuesday!