Rest, recover, prep.
Prepare for 13.2 by doing some mobility attacking specific weaknesses like overhead position and hip flexion for deadlift setup.
I suggest loading up and doing a few rounds of this beast. The workout is won or lost on the box jumps. So much time can be spent staring that box. Jump on it and step down. Jump up, pause, and hop down rebounding back up. Step up on to it. Test all of these. Test somewhere around 15-25 reps and see what your heart rate does. Find what works best for you.
Shoulder to overhead unbroken.
Deadlift unbroken.
Test a few rounds and see how it feels. If you want 10 rounds you better be setting a pace faster than a round per minute to begin with. This is a 10 minute sprint. It will hurt a lot more than last week.
P.S. - We are doing this workout tomorrow so we can train Saturday. Do not put this off until Saturday. You will waste a full day of training. We are not training for the Open. We are training for Regionals.
*** Full strategy write-up will be published this evening by CGreg.
... I'm putting it off for Saturday.. cause.. cause I'm training for the open...
ReplyDeleteSo then you won't be having beer with us Friday night...
DeleteMatt is, indeed, training for the Open. But I can't have the rest of you missing 2 training days in a row.
ReplyDeleteCan I put it off til Saturday coach?
ReplyDeleteMy legs want me to put it off till Saturday.
ReplyDeleteBUT THEN YOU CRUSHED IT!
DeleteI have a nasty cold. I start feeling human around noon. Hopefully an extra day will help. I did do some pacing work today to work out a realistic plan. See you Sat.
ReplyDelete