Thursday 2015.02.19

Are you recording your training like Lori is here?  If you are - great!  If not, no biggie . . . I mean, unless you want to get BETTER!  Sarcasm aside, recording your training results is a huge component to your improvement and success in the gym.  Huge.  Ooge, even.  We need to know exactly what we did the last time we performed a lift or a metcon - this informs what we'll do in the gym the next time we perform the same lift or the same metcon (or even a similar metcon).  In addition, it is incredibly rewarding to look back and realize that a 1-rep max has now turned into a 3 x 5 weight or that you've smoked an old metcon time by a minute or more.

Need a quick primer on how to record your lifting (or maybe just a refresher)?  For this past Monday's front squat work, you would record something like the following:

Front Squat
2 x 5, 1 x 5+
---------------
45 x 5
95 x 5
--------------- (this marks the end of your warm-up sets)
115 x 5
115 x 5
115 x 7

Remember, "2 x 5, 1 x 5+" means that you perform 3 work sets at the same weight.  For the first two sets, you perform 5 reps (hence "2 x 5"), and for the last set, you perform 5 or more reps (hence "1 x 5+").  If you get 5 reps for all 3 sets (or more for the last set), you increase the weight for the next workout.  Generally, you move up 5 lbs for squats and deadlifts and 2.5 lbs for everything else.

For today's push jerk work, you would record something like the following:

Push Jerk
2-2-2-2-2
---------------
45 x 5
75 x 3
85 x 2
--------------- (this marks the end of your warm-up sets)
95 x 2
105 x 2
115 x 2
120 x 2
122.5 x 2

Remember, "2-2-2-2-2" means that you perform 5 work sets of increasing weight.  The first set should not be terribly difficult, whereas the last set should be quite challenging and will hopefully be a PR for 2 reps.

This is just a quick rundown of how to record some of your lifting - please ask the coaches if you have any questions or are unsure of anything.  We want to help you improve!


Without futher adieu, here's today's work:

BBG (off)
A) Push Jerk
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Kipping pull-ups, CTB pull-ups (kipping), or muscle-ups
3 x N (pick a manageable number for 3 sets, e.g., 3 x 3, 3 x 6, etc.)


Strength/WL
Push Jerk
2-2-2-2-2


Conditioning
Partner WOD!
In teams of two, complete the following for time:
50 Box Jumps, 24"/18"
50 Push-ups
50 Double-unders
50 Burpees
50 Double-unders
50 Push-ups
50 Box Jumps, 24"/18"

This is done "tag-team" style - this means that only one partner may be working at a time, and partners tag each other (high-fives work well) to switch from working to resting. All reps of one movement must be completed before moving on to the next movement.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the couch stretch.