14.2 PR’s!

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Tuesday, March 11, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this all works!

Prehab:

Banded Super Rack stretch
Reverse Snow Angels
Monster Walks

Warm Up:

2X:
20 Mtn Climbers
20 Sit Ups
10 KB Pause Goblet Squats – 3 Count
10 KB Swings
10 Windmills

Strength:

EMOM 5 minutes:

2 Clean and Jerks @ 70%- Do not go above percentage!

Notes:  These should be squat cleans, but power clean to front squat may be performed.  These are meant to provide a warm-up for the Back squats.

-Then-

Spend 20-30 minutes to establish a 1 RM Back Squat.

Notes:  For newer athletes testing this for the first time, focus on good mechanics and use spotters!  The suggested protocol is as follows:

Warm up with some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning:

Run 1 mile – For time
50 Tuckups – For Quality

Notes:  Record your 1 mile time and then perform the 50 tuckups for quality with as little rest as needed.

Cool Down:

Cobra Stretch – 1 min
Couch Stretch – 1 min per side

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14.2 in the books! For a lot of people it was another tough wod with the dreaded OHS and C2B Pullups. Two brutal movements paired together?? Ouch Castro. The best part of the Open is hearing the success stories of those who achieved their first’s. Big shout out to Estelle Atney who not only got her first C2B but came to her first FNL! Despite being terrified of not being able to complete any movement in front of a crowd, she came and conquered. Congrats to Ashley Short who got her first pull-ups and Stephanie Oesman who finished her first 10 OHS at 65#. I am particularly proud of Dustin Braschi who has been working on his OH mobility for months and has certainly not squatted 95# before. Before starting the wod his goal was to complete 1 rep then he got well into his 2nd round of 10!! Stories like this inspire me and remind me how much I love coaching. Congratulations to all of you who PR’ed this week and I hope it continues rolling on into the next week!

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