Can You Do It While You’re Tired?

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Thursday, March 27, 2014

Prehab:

Shoulder DROM
Posterior Smash & Floss
Wrist Mob

Warm Up:

10 Burpee Tuck Jumps
Then 2 rounds:
5 pull ups
7 hand release pushups
18 pistols (9 Left + 9 Right)
Then:
10 hollow rocks + 10s hollow hold+10 hollow rock

Gymnastics Strength:

4 Rounds or 15 minutes for Quality:
1 Legless Rope Climb with Straight Legs (Vertical Hollow Position)
5 Press to Headstand
10 Ring Push Ups
15 Tuck ups

Conditioning:

6 rounds for time of:
8 Burpee Box Jumps (30/24”)
12 Pistols, alternating
25 Shoulder taps
– 20 minute cap –

Notes: The box jumps should be of a relatively high height for everyone. Pistol should be full range of motion regardless of scaling progression.  For shoulder taps, use an incline you’re comfortable with.  

Cool Down:

Max Effort Hollow Hold Competition!

I keep talking about how the open is a great assessment tool. It should show you your weaknesses and what you need to work on. I don’t know about you, but 14.4 surprised me. I have been practicing my muscle ups and have made big improvements in my capacity recently. 20 muscle ups? No problem in theory. Biiiig problem in practice. Why? I wasn’t practicing them when I was tired.

Now, think back to 14.1 (seems like forever ago, huh?). How were your double unders in the first round? Assuming you have the skill in your toolbox, probably pretty well. Maybe a miss because of nerves. Round 2? Probably better than round 1. What about those late rounds? I know mine were getting U-G-L-Y.

So I asked myself, how do we remedy this issue of being strong at a movement when we’re fresh but breaking down when we are tired? The full answer is beyond the scope of a single post, but the short answer was obvious to me after some insight from Frank. Practice high-skill movements, such as muscle ups, immediately after the conditioning portion of your workout. Instead of falling on the floor and enjoying that WOD-high, jump up on a set of rings and bang out a set of max effort muscle ups. Grab your rope and whip out 2 max effort sets of double unders. Have a med ball ready and crush some max effort sets, focusing on hitting the wall in the same spot every time. Whatever you have found that breaks down when you’re tired, make a point of practicing it…when you are tired.

Author: Matthew Walrath