Threshold Training Cycle: Week 1 of 10, Saturday
Prep
3 Rounds
10 Alternating Pistols
4 Wall Walks
Gymnastics
Max Chest-to-Bar Pull-ups
Rest 1 Minute Then:
Every 1.5 Minutes For 4 Rounds
50% Of Max Chest-to-Bar Pull-ups
Strength
Every 1.5 Minutes For 7 Rounds
1 Snatch
Begin @ 70% And Increase To A Max For The Day
Conditioning*
Open Workout 18.2
1-2-3-4-5-6-7-8-9-10 Reps for Time of:
Dumbbell squats
Bar-facing burpees
Bike
3 Minutes Easy
14 Minute Tempo
3 Minutes Easy
*Notes
If you went through our previous 12-week training cycle, your goal during the conditioning workout (Open Workout 18.2) is to do the same or better than you did during the Open. Why the same? You’ve gone through an entire week of training and are very likely a little beat up. The intent is not to go into this workout feeling 100% (or even 90%). Push it. Know the score you want to beat and get after it.
If you don’t do as well as you hoped, put the workout behind you, stay positive, and keep training. Good days and great day <— That’s the motto! This is one of many workouts that we can, and will, use to evaluate our progress. Too many things (sleep, nutrition, recovery from previous workouts, stress, etc.) can effect us on the day-to-day to conclude one poor performance is the result of an overall decrease in fitness.
If you’ve been rowing, biking, and doing the rest of our training then your ability to pace a workout should be improving; Use that during this workout. Focus on going a little faster each round.
After the WOD, analyze your performance. Most importantly, how did you pace? In the last 12-13 weeks have you gotten to know yourself as an athlete a little bit better. If so, good! If not, focus on that during this current 10-week cycle. We’ll be discussing this a little more in the future. For now, most workouts should have the goal of negative splits or moving just a little faster each round. Remember, we have to simultaneously improve our strength, endurance, AND athlete IQ.
