Sleep and Recovery

Hey Team,

Coach Tia is following up with a week 2 video detailing the benefits of good sleep and recovery habits! We all train hard but of course the benefits of your training aren't realized unless you recover... so check out the video below for tips!

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TRAINING FRIDAY - SATURDAY...

WARM UP: 3X

9 dowel dislocates

6 samson lunges (3/side)

3 inchworms

9 plate floor to overhead

STRENGTH SKILL ENDURANCE

Every 1 min for 16 mins, alternating between:

3 Thrusters

6 Chest-to-bar Pull-ups

Bar taken from the ground for thrusters! Reps must be unbroken but push the weight above "moderate". This will be a tough combo, so be prepared to fight! You can adjust weight as you go as well. Pullups: Scale number and difficulty as needed. Keep in mind that 1. it's been a while and 2. if you scale the reps up too high or break them up too much you won't have much recovery back into the thrusters!

FG: reg or assisted pullups

CP1: 8-12 ctb 105/155

CP2: Bar or Ring MU or scale up more pullups (SEE NEXT WOD BEFORE DECIDING), 115/175

WOD

5 rounds for time of:

8 Dumbbell Power Cleans, 50/35 lbs

12 Dumbbell Squats, 50/35 lbs

20/14 Assault Bike Calories

40 Double Unders

Time Cap: 20 min

Dumbbell movements are for TWO dumbbells but can be substituted for similar barbell weights (since barbells are harder, rx would be 115/75), as we likely don't have enough DB's in class.

If you have the skill, you could also use 2xKB.

BACK ISSUES - DO HANG POWER CLEANS WITH DBS

FG: scale as needed for DB, 40-80 singles CP: 4 ring or Bar MU to start each round