Friday, 17 June 2011

After a brief discussion with Grant, I'm implementing some new programming ideas to incorporate more strength work. Each week will consist of at least 2 strength WODs--1 max effort and 1 dynamic effort. Strength days will pair with volume training skill work or a short-ish CFE WOD. My previous programming of 1 strength WOD per cycle isn't stressing the system enough to see any significant gains. I'm hoping to see that a combination of max and dynamic effort per cycle will generate a greater and faster adaptation. Since I'm endurance biased, this type of programming leans towards how CFE has started to program.

STRENGTH
Dynamic Effort Strength
Behind the Neck Press @ 50% 1RM w/bands
12x2, on the minute, every minute

WOD
10min AMRAP
10 GHD Sit Ups
10 Goblet Squat, 2 pood
15 Toes to Bar

Post loads and time to comments.

RESULTS
75# w/red band wrapped once.
3 rounds + 11 toes to bar.
The behind the neck presses were a lot harder than I expected. Good thing I decided to go just under 50% 1RM. The strength piece really hit the shoulder girdle hard and since I have a hard time keeping the weight in an OHS overhead, this is a good thing. I need to strengthen my shoulder girdle so I don't fatigue so quickly during my OHS. This definitely will do it.

The WOD hit the core hard. 2 pood is quite a bit to stabilize in a goblet squat. My hip flexors were toast during the 4th round. Relied on my lats and abs to do the work rather than my hip flexors to raise the legs. And the GHDs were killer especially after the toes to bar. Great core blaster.