Friday, February 26

Prep Day:

1) Row 1000m @ ~60-70% Pace

2) 5 sets of:
2 Close-Grip Power Snatches + 6 Step Forward Lunges w/ 95/65

3) 3 Rounds:
2 OHS @ 95/65
4 OH Walking Lunge Steps
5 CTB Pull-Ups (UB)
6 Bar-Facing Burpees
7 Box Jumps
8 KBS
10 Wall-Balls
30 DU
Rest 90seconds between rounds

4) 3sets x 1 Round of 16.1 - Time out rounds to 1:45-2:00, play with the step distances so that you know how many steps it will take you to easily overstep the line each time. Play with stepping your feet together vs. a continual lunge step, also see if you can break 4/4 CTB and still fall into a <1:45 pace (if you struggle with CTB). Rest 1min between sets, be very diligent with having the same round time each set. 

Here was Emily Abbott's round pacing:
1) 1.20
2) 2.50 (1:30)
3) 4:20 (1:30)
4) 6:08 (1:48)
5) 8:00 (1:52)
6) 9:50 (1:50)
7) 11:50 (2:00)
8) 13:50 (2:00)
9) 15:47 (1:57)
10) 17:45 (1:58)
11) 19:38 (1:53)

For those of us who are very confident that you can go 8 UB CTB in this workout the whole way and are not worried cardiovascularly, your pacing should almost mirror this, if not stay slightly ahead of her mid-paced rounds. I think she got nervous when she pulled ahead of Chyna and lost focus for a bit on the two 2min rounds, and could've kept better transitions to stay at 1:50.  If you are worried about your cardio / longevity in these movements, you should drop your first 2-3 rounds pacing down to the 1:40-1:55 region, and aim to keep things pretty smooth the whole way (maybe something like 1:45, 1:50, 1:55, 1:55 ------> )   This workout is 90% about transitions and keeping your head set on moving the entire time. No wasted time, movements - just head down and work. 10% about your CTB if you struggle with those.