Tuesday, 5 April 2011

WOD:

5 Turkish get-ups per side x 3 sets (light weight)

Hill Repeats

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries.

Post speed or time to comments.

 

RESULTS:

C2

4:35/4:35/4:33 (+20# vest)

I focused on form and technique for this WOD. Damper ended up being between 5-6 to get a Drag Factor of ~120. Used the power output screen to show the bell curve I needed to maintain for the most efficient pull. I learned that if I lean forward at the start of the pull and keep my back straight up and down at the end of the pull, I get a more efficient overall pull. If I keep my back straight up and down at the start and lean back at the end, my pull is significantly less efficient with more "input" at the start of the pull and not enough at the end. This technique may feel like it's lower intensity, but it ends up being more of a grind than anything else.

 

Afterwards I worked 15 minutes in HSPU volume training. It might be a good idea to incorporate my volume training with my endurance training instead of the Oly Lifting bias. I don't really need to work on my Turkish Get Ups anyway.

 

15 Min HSPU Volume Training:

2/2/2/2/2/2/2/2/2/1/1/1/1/1/1