Percentage training – Fri 9.09.16
Strength: Hang Power Clean 2-2-2-2-2
Sometimes, using a percentage of weight, rather than prescribing a set weight, can be enlightening for your fitness and training. The more fit we are, the higher percentage of weight we should be able to handle in an intense workout. That is also a double-edged sword. For stronger people with weaker muscular endurance, setting up the WODs this way are super demanding on the body. On the flip side, if you can’t push the weight too heavy, then dropping the weight at a percentage doesn’t always lower the weight for the WOD as much as you’d like. 75% of 100 lbs, is 75 lbs, only dropping the weight 25 lbs. Meanwhile, the person who can lift 250 lbs, at 75% will be handling 185%, a 65 lbs drop. Regardless, don’t go easy on the Strength, just to lower the weight in the WOD!
Conditioning: 21-15-9 reps for time of:
– Bar-facing Burpees
– Power Clean (Performance: 75% today’s heaviest set, Fitness/Health: 60% today’s heaviest weight)
– Pull Ups (Performance: Chest to Bar, Fitness: Rx’d, Health: Ring Rows)
New Built to Last Fitness episode this week. Phillip joins us to review his experience at the CF Football cert and we discuss how it is integrated into the Compound’s programming.
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