Get Mental for the Opens Part 2 by Robin Lyons, C.S.C.S. Creating focusing and refocusing strategies is a highly individualized process. You should have some awareness from past performances of what helps you focus and what doesn’t. That being said, I will share principles around setting the platform for “good focus”, and you will […]
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Day 4WOD 140227 warm-up – Coach’s Choice 10:00 – find out what you can strict press for 10 reps-rest 3:00-5:00- 10 rounds for time of:250m row5 strict press – use your 10 rep weight, no racks
Day 3WOD 140226 warm-up – Coach’s Choice AMRAP in 10:00 of: (100% effort)4 rope ascents – 15’ or planks (same reps for each)20 box jump up & over/step-ups up & over – 24”/20”30 ground to overhead – 75/55 (scale accordingly, no scaling up)40 wall balls – men, 20# to 10’ target… women, 14# to 9’
Day 2WOD 140225 warm-up – Coach’s Choice 6:00, perform the following format15 seconds – touch-n-go power cleans15 seconds – rest15 seconds – double unders or lateral bar hops15 seconds – rest -notes–power cleans should be at a weight that provides a touch-n-go stimulus, don’t go too heavy or too light (try about 60-70%, there should
Day 1WOD 140224 warm-up – Coach’s Choice no racks, push press ~75% of 1RM/effort5 rounds of:1:00 – 5 push press + max box jumps w/step down0:30 – rest@ 10:00…max effort unbroken set of:L1 – ring rowRx’d – pull-upsSK – bar muscle-ups -notes–keep the push presses push presses, no jerks or fails-box height is up to
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