WOD for Friday 3-18-16. Olympic Lifting At 7pm.March 18, 2016
Recall that Olympic Lifting for this week is Friday @ 7pm.
A) 10-12 Minutes- Handstand Pushup Technique and Instruction. As always, don’t invert if you are not comfortable doing so and confident that you won’t fall on your head. Seriously. Please be smart. Ask your instructor for a progression or scale if inversions are at all iffy!
B) Every fourth Minute x 4 Cycles
15/12 Row Calories
10 Bar facing Burpees
5 Deadlifts @ 275/185
These are short sprints that elevate you and then ask you to lift moderate to heavy loads, but not for very long. The deadlifts are meant to be heavy, but there should be no issue with preserving good spinal position. If 275/185 is weight you would struggle with when fresh, then it will be too heavy at the end of this sequence, so please scale.
Open Athletes, 16.4 is
Against a 13 minute clock, complete as many reps as possible of the following:
55 Deadlifts @ 225/155
55 Calories Row
55 Handstand Pushups
Initial thoughts- Deads to wallballs to row to HSPU are pretty disparate skills/demands, meaning at least locally, fatiguing one wont hinder the next movement, other than total system elevation. So, at 40 reps, when you are dying, push through and then you get a “break” as the movement switches and different muscles come into play. No hanging gymnastics elements. Stronger, bigger athletes should do decently well here.
Start your kip from rep 1 of HSPU even if you don;t initially need it. Don’t drop too many deads. Costs you time AND you have to break the bar out of a dead stop. Touch and go if possible.
Total volume is not terrible. Deads and HSPU are the only thing that might leave some soreness. I might run 25 reps of the first three elements and see where that leaves my HSPU capacities. Or I may do the whole thing Sat/Mon. I’m still coughing but my pred/zpack double shot has put the worst behind me. More notes tomorrow.