WOD 3/7/14
8 Minutes of OverHead/Thoracic/Wrist/Ankle/Hip Mobility
A- WU- 2-3 RNFT of: 5 Pull Up/7-10 Push Up/10 Steps Walking Lunge/10 Air Squat/10 Sit Up + 500M Row or 400M Run @ 70-90% RPE -8 Minute Cap
B- OHS- 10 Minutes To A Heavy Single
C- 3 Minutes of: Chest To Bar Pull ups + Practice Open Sectionals WOD 14.2 – You have from 0-2 Minutes to complete 2 Rounds of: 4 OHS (95/65lbs)/4 C2B Pull Ups + From 2-4 Minutes complete 2 rounds of: 6 OHS/6 C2B Pull Ups + From 4-6 Minutes complete 2 Rounds of: 8 OHS/8 C2B Pull Ups + 6-8 Minutes complete 2 Rounds of: 10 OHS/10 C2B Pull Up
Notes: Work on smooth transitions/pacing/strategy and plan B. Make sure that you have tape, gymnastics grips or gloves and practice a little hand care in advance. Use a pumice stone to file down your callouses and be sure to moisturize.
D- Good Morning OR Romanian DeadLift- 12 Minutes To: 4 Perfect Sets of 5 Reps (Perfect= no compensations/take your time/use a moderate weight!)
Ok, stupid question/statement: I thought callouses provided protection for your hands while doing pullups etc. It’s the opposite?
Mark not stupid at all. Having calluses on your hands does prevent damage from all the friction we encounter with pull ups, bar work, etc. It is when you have a build up or over thickening of the callus that causes the issue. Trying to keep them somewhat level with your hand is the goal. When they go beyond you risk tears. Some like a pumice stone. I use the tweezerman which is a shaver.
Got it. Thanks, Cory!
3/7/14
A- WU- 3RNFT 0f: 5 Wide Pull Up/10 Wide Pseudo Planche Push Up/10 Air Squat/10 Lunge + 3 Minutes light row
B- Hang Power Snatch- WU- 5@20+2@40/45 + WS- 3/3@52=65 + 3@56=70/60=75 + 3/3@64kg=80%
C- BTN Jerk- WU- 3@64 + WS- 3@70/75/80/85/87 + 1@90/95/100kg PR (+3kg) This has been a goal of mine for some time now, I can’t wait to hit it from the rack in the next few weeks! 🙂
D- Squat- WU- 5@45/135 + WS- 5@185=60/200=65 + 3@220=70/235=75 + 3/3@250lb=80%
Surprisingly unpleasant.
A) 2rds 5pull/10push/10lunge/10ASQ/10situp
B) OHS 1rep – 45/95/115/135/155/165(f)
C) 14.2 – 76