Well week 1 of our new programming was a blast - great energy throughout the classes, awesome turnout, and some excellent scores.
Right now, you might be a bit more tired, and possibly a bit more sore than usual. If you are feeling beat up after that week, that's an indication that you likely need to adjust your intensity each day a bit more.
High intensity is only really high intensity if done relatively infrequently. No one can operate at max effort everyday, and all elite athletes have hard days balanced with one or more easy days.
This coming week will feature some natural oscillations in intensity - our first wod is a choice option (so strength or aerobic) and then our Tuesday wod is a snatch + mobility session. Take these two days to get some quality work in before the higher intensity days kick in.
As we go on through this new programming, we'll be putting more hints and info about how to control your volume and intensity to get the most out of our program.
WARM UP (BOTH GROUPS)
CHOICE 1: AEROBIC - "FELIX" OR "DOUBLE FELIX"
This is a partner workout where you alternate efforts on the rowing machine. Aim to hold your 2k split through the workout (Rx guys target ~1:45 and Rx women ~2:00).
If doing double Felix, you may have to adjust that pace a bit!
Rx: 1000-750-500-250m rows each
CP (Double Felix): 1000-750-500-250-1000-750-500-250
CHOICE 2: STRENGTH BASE
Back Squat: 10 x 2 @ 70-80% E90s (should be smooth but challenging on each set).
2a. DB Bench Press 5 x 6-10 reps
alternated E90s - E2M with
2b. Strict Pullups 5 x 4, 4, 3, 3, 2 up to a heavy double.
3 - slow rotation through x 3 rounds:
a. GHD/TTB/double crunch x 8-15
b. DB Row on bench x 8-10/arm,
c. Band Tricep Pressdowns x 8-12