WEEK 7-8 VOLUME + SKILLS

Dear Squad

   Wish you guys had a great CNY break. In the next 2 weeks, we'll be shifting gears and increasing the volume a notch. You have 11 days to clock the following 6 extra sessions. Most of you are adapting and recovering well, that is good news. There is no substitute for adequate rest and mobility work, stay relentless and injury free as the Opens is less than 1 month away.

Skills :
1) OverHead Pistols :
I have a bad feeling this might pop up in some size, shape or form in the 2013 Games. Its a bonus if it doesn't but should it appear in any of the WODs, we know we are prepared.
Start with a PVC and gradually increase the weight until we are able to execute 10 unbroken reps, alternating left and right.

2) KB snatch + DB Snatch
Both KB snatch and DB Snatch require different techniques and it would be wise to able to nail both of them as we saw a heavy DB snatch WOD during last year's Regionals.
I'll be conducting a clinic (Next Thursday 21 Feb ) to help you guys nail down techniques for both.

Strength

BarBell Complex
In 7 Mins establish 1RM for the following BB Complex. No dropping of BB until all 6 reps has been completed. Keep adding weight till failure.
1 Set =
1 DeadLift
1 Hang Clean
1 Jerk (to behind the neck)
1 Back Squat
1 Jerk (back to front rack)
1 Hang Clean
1 Deadlift

Volume :
A) Row 1000m, 500m, 250m
     WallBall 75, 50, 25
(we'll do this together @ CF Enduro Thursday 21 Feb 0700hr-0800hr, followed by KB/Db Snatch clinic)

B) Bike 10K

C) 400m x 5 (1:1 work :rest ratio)

BenchMark

"Diane"

Finish Strong Team
DarkLord