I realize I completely forgot to add the weekly schedule to the post last night. Sorry, I’m blaming the jet lag (still). Here goes:
Extra Work Schedule 120416-120421
Monday: No extra work, no Team WOD.
Tuesday: Group 2, Group 3, & Group 4 extra work, 4 member Team WOD.
Wednesday: Group 1, Group 2, Group 3 extra work, no team WOD.
Friday: Group 4 extra work, 6 member Team WOD.
Saturday: Group 2 & Group 3 extra work, no team WOD.
This week begins the official de-load for Group 1 and will be Group 2’s peak loading week. Group 1, you’re welcome. Group 2, invest in some ice for the bath.
I’m having an emotional roller coaster day today. As we sailed towards the Dun Laoghaire port this morning I was nearly overcome (nearly, not completely, ’cause I’m a manly man, but I’m sensitive), as I thought about how many generations at least half my family had lived here, and that if my great grandparents hadn’t been brave enough to get on a boat at a port just like that one, I wouldn’t exist. I was overcome with excitement as I had the opportunity to be a huge tourist, and take tours of both the Jameson & Guinness factories, then partake in some of the homeland’s finest libations.
I’ve also been overcome with some other emotions today. If I had to describe them, I’d go with: frustatening-anxietal-angeration-soul-crushing-tired-what-the-fuck-osis. Yes, that’s a scientific condition, and it occurs when travelers go to Europe for the first time on a quasi-work trip, and they realize a few things for the first time once they get over the excitement of just being there. So you can avoid “what-the-fuck-osis” (that’s the clinical name), I’d like to list a few of the causes of the condition:
1) These mufuckas DO NOT know how to make coffee. I take mine in a fairly simple way: black coffee, with 2 shots of espresso, and some half & half. Problem is “black coffee” DOESN’T EXIST HERE. You can get a “flat white” which is some sort of a latte-esque thing, or you can get an americano which isn’t called an americano—in fact, I think it’s actually just called a coffee. The shit is confusing and you will certainly feel like an idiot the first 19 times you order anything. Best way to avoid this? Just order a fucking latte with a couple extra shots, at least you’ll be happy until you realize they don’t have any splenda either.
2) Yes, we all know they drive on the wrong side of the road, but they also drive like blindfolded stunt drivers with glaucoma (don’t know how the glaucoma could make the blindfolding worse, but it sounded pretty dramatic in my head). There’s not really what we’d call “lanes” here. They are more like hypothetical suggestions of areas where you can avoid head on collisions for a little while. The only thing worse than the lane situation is trying to navigate the approximately 10,000,000 roundabouts. For those of you who don’t know, a roundabout is like a much smaller go-kart track, in which every other car is trying to run straight into you, as fast as possible. It usually, however, has some flowers in the middle. I believe they use this to trick you into trusting it as a “safe zone”, so they can then lure American drivers in for the slaughter—devilishly clever.
3) The wi-fi sucks. The hotel wi-fi sucks. The public wi-fi sucks. The wi-fi at places that are supposed to have good wi-fi sucks. Everything involved with cell phones, the internet, communication via space travel, the Facebooks, and/or email absolutely BLOWS. I’ve actually had to log on and off approximately 17 times while writing this post. I haven’t been able to answer an email for 2 days, and I have a video of BP Snatching 260# that I can’t even post because somehow the file changed when it flew from Georgia to here, and now none of my 12 technological apparati can figure out how to save it. FML. Oh, btw, this would all be an easy fix if AT&T and the rest of the cell phone world would just not be dicks, and would figure out a way for me to use my phone without having to hock my left lung. Fuckers.
PREPARED: Talayna Fortunato (fuck yeah)
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
3 rounds for time of:
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 2 Conditioning
15 minute AMRAP of:
30 Air Squats
15 HR Pushups
GROUP 3 Conditioning
3 rounds for time of:
21 KBS 24/16kg
GROUP 4 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
In teams of 4.
3 rounds for time of:
50 Pistols (25l/25r – apportion in any order, but team must complete 25 on left & 25 on right)
25 Push Jerks 155/105#
Rules: Teams may apportion the reps in any way. There is no limit to how many or how few reps an individual athlete may perform.