Sprints
We go hard in here. A lot. We do this because once we establish consistent mechanics, adding intensity is one of the best ways to increase our fitness. We also like to vary the stimulus so we don’t stagnate, forcing ourselves to constantly adapt.
Sprinting is a great way to do this. Not only is it a great stimulus on it’s own for any strength and conditioning program, mixed in with everything else we do here it’s deadly (in a good way – and not in the “100 thrusters for time” way). To truly work in your sprint pathway, rest has to be incorporated. We can only really sprint for 30-60 seconds before we start to transition from our phosphagen (read: sprint) energy pathway into our glycolytic pathway. So today, we will do just that. We should scale so the movements are challenging, but so that we’re able to rest at least as long as we are working. This will allow us to recover enough so we can sprint the next round as well. Don’t game this one – every round is all out.
STR:
Squat Clean
3-3-3-3-3
WOD:
10 rounds – starting every 2 minutes
5 hang squat cleans (up to 80% of today’s max, depending on form)
10 pullups
*score is your slowest round
SC: 125#
Wod: slowest round was :54 with 85# and kipping/butterflyish pull ups. 85 was only 68% or so. In retrospect 95 probably would have been better, but I was worried about my ability to ‘sprint’ with that weight.
Is anybody else still not walking straight after Monday’s wod?
SC: 100# PR (105# 1RM PR)
WOD: 1:20 (65#, 1 green & 2 red)
Time reflects before I added another red after 4th round since wrists were not 100%. Glad went lighter on HSC to save my forearms on pull ups (umm thank you farmer’s carry yesterday).
It’s a meh day but way to grind through it 630!
SC: 215# I really wanted to do 225# next time.
WOD: 1:07 (135#)
Squat Clean: 225#
This felt great. Should’ve attempted 235#.
WOD: 1:05 (started with 180# then dropped to 165# then dropped to 135#)
This hurt a lot. My pullups disappeared quickly.
Olivia, there were Multiple comments in the 7:30 about how we were still feeling Monday, so it’s totally not just you!
Relatedly, I pretty much gave myself a gold star just for showing up today.
SC: 65#
WOD: 1:47, with 35# HSC and green & blue bands. This was “fun” enough that I brought it a little more than I’d planned :).
Many thanks to KP for having us review something we were better at now than we’d been a month ago. Hearing the accomplishments of all my fellow (struggling today!) 7:30 mates was motivational. And then Tricia banged out a million pood kettle bell swing, and I was inspired to take on the day. Great work, 7:30!
Some days I just suck – yesterday was one of them. Couldn’t even get 105# off the ground for one. Well I could, but I couldn’t catch it. I felt pretty weak too.
Regardless 95# was a 3 rep max for this movement
slowest round was 1:12 at 65# with all the fucking bands. Started red went to blue ended with both.
fail
ps 1rm squat clean is 120# so i expected… more
Resting today – will make up back squat day tomorrow…