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02.19.2016

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FullSizeRender“You don’t know what you’re going to see, what you’re going to hit, what you’re going to have to do; So you have to prepare for everything. This is the true way to build this… To build Batman.” –Dave Castro in Fittest On Earth 2015: Documentary

Warm-up Drill
I. Coach’s Choice
II. Mobility

Impact/Focus: Deadlift De-load
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%

Notes: An excerpt explaining the purpose of a De-load week; “The Essentials of Strength Training and Conditioning explain the purpose of a deload week as an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining. As I already mentioned, the chief purpose of the deload week is to give your muscles and joints time to rebuild, heal and grow stronger. A properly planned and executed deload week allows your connective tissue to repair (since muscle recovers more quickly than your joints and ligaments) and restores testosterone and cortisol levels. Moreover, a deload week gives your mind the chance to take things easy for a while and get away from the intensity that consistently tough workouts can provide.
If done correctly, you should return from a deload week with a properly adapted, well-rested, stronger and more focused body—which equates to new PR’s and new levels of stimuli (i.e. more weight, frequency, etc.), making the process start all over again.”–BoxLifeMagazine article on Wendell 5-3-1 found HERE

Post scores to comments.

“Trephination”
Complete AMRAP in 7:00 of
5 x Hang Power Snatch (115/85lbs)
10 x Ring Rows
Rest 2:00
Complete AMRAP in 7:00 of
7 x Hang Power Clean (115/85lbs)
100ft x Sandbag Portage

Notes: The Sandbag Portage is two lengths between a designated set of poles, thus each round scores a completed portage as 2 reps (one per length).

Post scores to comments.

Skill Development
Mobilize and Slay Goats.

Samy Daghir

5 thoughts on “02.19.2016”

  1. Noon-errrr.
    DLS: Deficit again. 215# x5. Feeling great!
    WOD:
    P1: 4 +11 RX – Unbroken snatches. RR, sets of 3s.
    P2: 6 +.5 RX w. heavier sand bag – I think it was 6 or 7 rounds. Those cleans went quick and were unbroken. Best way to carry the sandbag was to clean it, press it overhead, and hunker it on the shoulder blades. Bummer that we didn’t make it those last 50 ft.

    You know you had a great workout if you’re shaking just a little bit after. ;o)-

    Happy Friday, folks!

    Reply

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