Transitions and other things.

Thursday, January 12, 2011

Mobility:
DROM
Front rack mobility, 1 minute per arm

Warm up:
3 Rounds with light, but progressively heavier, weight
7 Deadlifts
7 Power Cleans
7 Front Squats

Skill:
Practice rope climb anchors and rest as needed.

WOD:
For time:
155 lb Power Clean, 10 reps
1 Rope climb
155 lb Power Clean, 8 reps
1 Rope climb
155 lb Power Clean, 6 reps
1 Rope climb
155 lb Power Clean, 4 reps
1 Rope climb
155 lb Power Clean, 2 reps
1 Rope Climb

IMG_2242
Arya working on the rack!

People rarely think about their transitions times between workouts.  That is, the time spent between the end of one movement to beginning the next.  The rope climb is a movement that people have a hard time transitioning to and we want you to capitalize on making it as fluid as possible.  After your Power Cleans, go right up to the rope and get going.  Try not to stare at it for a minute and a half before jumping for the anchor and climbing.  If you watch WOD demo videos at all, watch athletes as they move from one station to the next and you will see they waste no time moving.  An even better tool is watching yourself on video and seeing where you could have taken shorter breaks.  More often than not, you are physically ready to keep going way before you are mentally ready.  Today, choose to break through to the other side!

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