Wednesday 11/10

Stephanie learns "The exercise"

Objective: Str + 10 min WCAP + core strength

Warmup:

1) 8 rounds
3x Power Clean Push Press
4x Bird dog each side

2) 5 rounds
8x burpee
4x ball slam
8x swing @ 35
4x ball slam
8x Scotty bob (4x each side)

3) 3 rounds
4x SBGU each side
4x heavy slasher each side
4x A2b
50m overhead plate carry @ 45

Comments:
Day two of this month long cycle.  The first week we are determining a "working load" for each of the exercises.  Today's is power clean / push press.  You notice the limiting factor here is the push press, especially for females.  Once again we are increasing weight until "difficult but doable." Remember if you can't do 3 reps then drop weight.  Record your finishing weight, you'll need it for next week.

The work capacity is nasty.  All super metabolic moves then putting you horizontal at the end of each round.  Look for constant effort here then sprint through the last round.

Training mental toughness......
1) Don't go to failure, stop with a few reps left in the tank
2) Limit your rest to 5 breaths, I use 3-4 to make it even more difficult
3) Transition quickly, these are not opportunities to rest, move with a sense of urgency

-Jake