Friday 12.23.16 “What we think, we become.”
December 23, 2016
Wednesday 12.28.16 “Courage is grace under pressure”
December 28, 2016
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Tuesday 12.27.16 “Don’t wait for the perfect moment. Take the moment, and make it perfect.”

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1. DOUBLE-UNDER TESTING
AMRAP 2:00:
Max Double-Unders

2. KIPPING HSPU TESTING
6 Rounds:
30 Seconds Max Kipping Handstand Pushups
30 Seconds Rest

3. “MISTLETOES”
3 Rounds:
Run 400m or Row 500 Meters
12 Push Jerks (155/105) (135/95)
15 Toes to Bar

“Mistletoes” shares resemblance with a workout we completed last Wednesday, “Oasis”. A very similar repetition scheme, with a change of a movement and a slight change in repetitions. During last week’s session, we learned. We learned where our capacity was for our Toes to Bar. We learned which repetition scheme held well for us – or which scheme did not. We gained valuable experience on a movement that is a large separator in the Open. Today we have the chance to utilize that experience by re-testing a similar stimulus with some minor tweaks.
Here’s the thing about repeating workouts – we are going to do it. In the Open, we want to give ourselves that second chance to do our absolute best. Being able to take what we learned from our first experience, and translate that to you an actionable change in the second iteration is a valuable skill. And it comes with training. Although this is not a exact repeat workout (PJ’s in for DL’s), it will feel the same and will afford us the chance to tweak and test a new strategy. It could be to push a bit further on the TTB’s in the opening set, or could be to hold back more and try to maintain the same breakup strategy on round 2 and 3 that we executed on round 1.
In terms of the workout, the row is the pacer, being on meters. We want to hold a pace on the row that allows a transition immediately to a strong set on the push jerks. These do not have to be unbroken, but we are striving for a weight that allows us to go 15+ unbroken when fresh if we absolutely had to. Inside the workout, we do not want anymore than a single break on the push jerks. Strive to hold a pace that is 10-15 seconds slower than our 2K pace, and focus on fast transitions from the rower to the PJ.
On the push jerks, dial in the punchout today. An aggressive punch to the finish to lock the bar our overhead will be critical to preserve our toes to bar. If we are not aggressive on the lockout overhead of each rep, what happens is the shoulders and arms take the brunt of the work in the press out. In turn, our shoulders become excessively fatigued, which will slow our toes to bar. Lockout the bar aggressively and stand the weight up with your legs, saving our shoulders for the pull-up bar.
Push the TTB pace today. Knowing that we have the 500 meter row ahead of us, which is the pacer, we can strive for consistent but large sets on the bar today. Much like last week, today is a great day to practice and confirm kipping toes to bar, now with a similar workout to compare repetition breakups to.