Wednesday 2.15.17 “What we think, we become.”
February 15, 2017
Monday 2.20.17
February 20, 2017
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Friday 2.17.17 Game day

Toes to Bar
Overhead Squats (95/65)
Barbell-Facing Burpees
We are looking for an overhead squat weight that we can cycle for 21+ repetitions unbroken.

Game Day Friday.
This is our only effort today. With that, as we bring our focus and intensity to this single piece, we still want to take a close look at our strategy on how we approach.
Toes to Bar
From a performance standpoint, recall the backswing. We can bend the knees coming up, but we want to find the locked out knee position in the back to maximize our kip swing. Do the work in the back, and the front flows naturally, and with less effort.
From a strategy standpoint, break these up very early. Looking at all three movements, there is a mid-line demand across the board. Although the 27 is the largest set of TTB, it’s not the decider of the workout. What is more so a decider is how much these 27 repetitions impact the remainder of the workout, most notably the remaining TTB in the 21-15-9.
Example breakup strategies:
No wrong approach here. But what all have in common is a fairly consistent repetition scheme. Avoid the initial set that gets us deep into the 27, but then has us finishing with slow singles. We want to preserve the kip.
Overhead Squats
These repetitions do not need to be unbroken. Pushing for unbroken sets here sometimes can hurt more than help – let cycle time determine when we break. The term “time under tension” is used when the body is under load. With the bar overhead, even though we may not be actively squatting and pausing between repetitions, we are still under tension. This saps your shoulders and mid-line. We want to avoid excess energy being spent unnecessarily to time under tension.
With the overhead squat weight being a manageable load that we can readily pick back up, we have the option to break this into quick sets. You will recover far better with the bar out of your hands than with the bar in.
Example breakup strategies:
Much like the TTB, there isn’t an incorrect approach. A slow 27 unbroken OHS however takes a bigger toll on the body than 2-3 quick sets with breaks in between. If you feel yourself slow, break and take a quick recovery. You’ll perform better on the following movements because of it.
Pace the first 27 more than your normally would. This is where the workout “sets in” or, “gets real”. The most challenging round in the workout will be the 21’s, so holding back on the gas a touch here will set us up well to move immediately to the TTB and the following OHS.
Take a composure breath after hopping over the bar on each burpee, and strive to let these 27 burpees be your slowest of the day. We are going to pick up speed from here.