You ARE the Resource

Thursday, December 20th, 2012

Warm up/Moblity

Keg Drill, 1 minute
Posterior Chain Floss, 30 seconds
Overhead Band distraction, 30 seconds

Group Warm up:

Deadlift Set up and review
10 Deadlifts, light weight
10 Push press, light weight

Heroic Programming

Strength:

Every 45 seconds for 7:30 (22 total reps):  
2 Deadlifts @65% of your 1RM
     Notes:  Do not touch and go, reset at the bottom for each pull.

Partner WOD!

4 Rounds Each for total working time of:
90 meter shuttle run (15 meters down and back, thrice)
10 Pull ups
60 meter shuttle run (15 meters down and back, twice)
15 Push press, 75/55
30 meter shuttle run (15 meters down and back, once)

Notes:  Partner rests while the other performs a full round.

Legendary Programming:

Strength:

Every 45 seconds for 7:30 (22 reps)
2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
     Notes:  Ideally the bar should be loaded with 55% of the 1RM Deadlift and band tension should equal 25% of 1RM at the top of the lift.

Partner WOD!

4 rounds Each for total time of:
90 meter shuttle run (15 meters down and back, thrice)
15 Chest to Bar Pull ups
60 meter shuttle run (15 meters down and back, twice)
15 Push press @ 115/75 lbs
30 meter shuttle sprint (15 meters down and back, once)

Cool Down:

Couch stretch, 1 minute per leg
Calf stretch of choice, 1 minute cumulative per calf
German Hang, 1 minute cumulative

From the vault!

I just got my ass kicked by Kristina Von Hoffmans’ yoga session, and have nothing profound to write about at the moment.  Somewhere in the middle of my shaking and praying, I remember her quoting Sun Tsu’s Art of War about how if you run out of resources, you must become the resource.  Deep.  Anyway, Just consider that partner WODs tend to be very high intensity and are super fun.  Ideally choose someone of similar athletic ability/drive and go for it.

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A lot of my friends are leaving town next week for the holidays.  This is the first year in many that I am choosing to stay here for the holidays.  What are your plans next week?