State Dependent Training
A long time ago I worked with an athlete who had a performance issue. She was great at double-unders, but in 2 competitions in a row, she bombed out of contention in the last event because her double-unders fell apart in the final stretch. It was so frustrating! She doubled down on double unders, doing 100 or so every day before class. But the problem persisted until we changed that training approach to something that was more helpful for the situation she was trying to address.
We moved those dubs from 100 at the start of the day to trying to max-effort-unbroken set at the end of training, right after the WOD finished. Turns out, knowing how to do dubs when you’re shattered and low on energy is a far different thing that putting together a few when you’re fresh. Making that one change meant that the next time it came down to dubs for all the marbles, that athlete was ready to perform!
Today you’ll get to test out your capacity for stringing together dubs when your CV capacity is blown out. Go hard for 9 minutes – and then let’s see how that 10th minute goes.
STRENGTH: Squat Clean
5 reps @65%
5 reps @70%
5 reps @75%,
5 reps @80%
5 reps @85%
WOD:
AMRAP 9
4 Single Arm DB Hang Clean and Jerks, Alternating (70/50)
8 Dips
12 Chest-to-bar Pullups
–Immediately Into–
AMRAP 1
Double-Unders