Hey Folks!
All done with 18.2 & 18.2a (which Ryan and I decided needs to be changed to 18.2a & 18.2b) – hope you guys had fun and your legs are doing alright! I just want to take a moment to thank you guys for dealing with the chaos that accompanies the Open from Friday through to Monday as far as the open goes. I imagine, especially for new folks, that it must seem so weird and inconvenient – but give it a year and it’ll make more sense (you’ll also be WAY fitter by then from your 100’s of PRs). So if we ever seem a little distracted, or need to take a little time aside to judge a workout, please know we really appreciate you guys for understanding (or at least attempting to!)
While I think it’s important to give your all to the Open WOD each week, don’t let it mess up the rest of your weeks training. We have some really high quality work to do from Monday-Thursday, which will usually start out strength/speed based and transition to longer, more steady state efforts towards the end of the week. It should set you up well to give a solid effort to the Open workout, but only you know exactly how you respond to certain movements (i.e. pistols and lunges wreck my legs, personally) – so be mindful and don’t be afraid to ask for a substitute movement if you need.
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Coaches Notes:
Work on very high quality squats leading into the jerk. Make sure you aren’t allowing your chest to dip forward on the dip on the jerk. The weight shouldn’t be THAT hard to do, either, ideally. WOD is meant to be a lung burner. Set a pace that you can maintain. Try not to spend too much time with the bar resting on your chest – but don’t rush through it and create an oxygen debt you can’t recover from :)
Strength:
4 Sets:
2 Front Squats + 1 Jerk
*Ascending Weight to ~70% of your 1RM Jerk
Conditioning – “Smash it Like an Idaho Potato”
5 rounds
50 Double Unders
15 Push Jerks (115/73)
30 air squats
15 deadlifts (115/73)
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