Worth Repeating, Part Two
Saturday, August 4, 2012
Mobility:
Shoulder Prep
Gymnastics Warmup:
10 minutes – Review and practice new Handstand Walking progression!
10 minutes or 2-3 rounds of:
3 Butterfly pullups or attempts
L sit, 10 seconds
5 Candlestick to Pistol
5 Grasshoppers (left + right = one rep)
Workout:
10 minute AMRAP of:
12 Pullups
12 Pistols
12 Hand Release Pushups
Cool Down:
German Hang, 1 minute
Cat Stretch on the box, 1 minute
Go to the Beach!
Born of the Outdoors, Track Master Frank.
Does a ‘Good Sweat’ always equal a ‘Good Workout?’ It depends, honestly. Sweating is definitely a large part of WODing. So is a high heart rate, and pain and suffering. We can elicit a good sweat by pacing back and forth in the summer heat, or telling someone they will be a key note speaker to an audience of thousands in 5 minutes.
But in our world sweating is not, by itself, equivalent to a great workout. Nor are any of the other markers by themselves (heart rate, pain) etc. A good workout in our world is equivalent to Intensity, or Power. And Intensity is moving large loads, long distances, quickly. Intensity is where the good stuff is. Whatever you want out of this program, burn fat, build muscle, get stronger, go faster, more flexibility, punch harder, jump higher, get better at Oly lifting, you will achieve it with higher intensity workouts, not less. And high intensity workouts are fast and hard and uncomfortable. It is easy to fall into the trap of thinking longer, lighter workouts are better for you. But the more advanced athletes know it is not the 30 or 40 minute WODs that are to be feared, nor are the 20 minute AMRAPS, (though both are very important and very hard), but the 5 minute AMRAPS, the sprints, the max efforts, the reps to failure. How long does a 400 meter or 800 meter sprint take? How about a 500 m or 1K row? A fast Fran or Helen? Would you consider them easy or pleasant? Our world is work capacity based, movement and capacity based, and all other markers are only correlates.
Here is a great story, if you watched the video from my last post. Long sweaty workouts are famous for fat burning. Jogging on the beach for 30 minutes (aerobic, low intensity) absolutely burns more fat than, say a 5 minute ‘Fran’ (anaerobic, high intensity.) But the fat burning effect in the 30 minute jog stops immediately when you stop, whereas the fat burning effect of a 5 minute Fran that wrecked your life stays with you for 12 to 18 hours, and has up to 9 times the fat burning effect of the 30 minute jog.
Post thoughts to comments.
BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.
1- Up to 235
2- Up to 285
Strength
EMOM for 7 minutes:
3 HBBS @ 85%
- 315 all sets
Conditioning
For time:
5 Cleans (full squat) 225/150#
20 Ring Dips
50? HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40? HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30? HS Walk
- 8:52 Rx’d.
Night workout, one week behind Outlaw Way
BB Gymnastics
1) 3 attempts to establish a 1RM Snatch.
2) 3 attempts to establish a 1RM Clean & Jerk.
1) 95lb, 105lb, 115lb (PR)
2) 150lb then called it because I was still feeling the 1RM Snatch
Strength
Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.
155, 150, 145, 140, 135. First time doing High Bar Back Squat and it felt weird. Could definitely feel it in the quads coming up.
Skipped conditioning because I was running late on time, will try to make it up soon.
Evening workout:
Worked on my overhead squat for warmup/strength. Performed 1 rep with about 60 seconds rest and added 5lbs each round up until 155lbs.
Today’s WOD: Subbed 6 strict pullups and wore an 8lb vest. Finished with 6 rounds plus 7 pushups. Got all the pistols unbroken, but the pushups got hard as always.
Finished with about 5 minutes each leg of rolling out my quads and inner and outer thighs. Good stuff!