On Mondays I’m going to start giving a syllabus for the week. This way athletes can be prepared for longer bouts, and teams can plan their schedules to work together. Here’s the plan:
Monday: No extra work, no Team WOD.
Tuesday: Group 1 & Group 2 extra work, 6 member Team WOD.
Wednesday: Group 1 extra work, no team WOD.
Friday: Group 2 extra work, 4 member Team WOD.
Saturday: Group 1 extra work, no team WOD.
Notice that I’ve written the number of team members necessary for the team WODs. This does not mean there won’t be work for the other team members. They will simply do the individual version of the day’s WOD.
Just in case you were wondering what the fastest time on Saturday’s WOD was…
6:18, by Kenneth Leverich. Welcome, Kenneth—being 3rd in the world apparently means you’re pretty good. Six minutes was a little faster than I thought. I hope you don’t get blamed for me having to make everything harder.
We have a rule here at “The Way.” Any time someone combines a PR with a “fuck yeah” we have to post the video. Fact. Trust me: I didn’t want to. I do not approve of adolescent boys lifting heavy weights, as it stunts growth and will give them blonde pubic hair. Also, I do not approve of men wearing women’s bathing suits to lift weights. This is a dangerous practice and could cause testicular torsion if, of course, the lifter has reached puberty (which clearly is not an issue in this video, but could become a problem when he finishes “developing”). Not to mention, at “The Way” we always recommend a well-fitting athletic short, like these or these.
Despite my personal misgivings, a rule is a rule. Here is Noah Ohlsen’s PR 91kg Snatch:
1) 5X1 Snatch @ 80-90% – rest 90 sec.
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.
2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
1a) 7X3 Weighted STRICT Pullups @ 70%
1b) 7X3 Bench Press @ 70%
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
10 minutes practice on Muscle-Ups to Ring HSPU.
Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds.