Posted on Feb 28, 2014

Well done to everyone who performed 14.1 today.

If at the end of the workout your were a few reps off finishing the power snatches in your last round and could have got to the double unders I would consider re-doing the workout on Monday. Getting into the next round of double unders can quickly put you up 20-30 reps within 20 seconds.

Tomorrows PTT session will be geared towards active recovery for those of you in groups A&C and movement prep for the others in group B to ensure you are primed to perform on Sunday morning.

We will also be talking strategy and mental game to help with 14.1.

This will be an important session to attend if performing 14.1 on Sunday or Monday.

P

Group A&C Repeat group

1. Active recovery

– 20 Minutes of foam rolling

– 20 Minutes of constant low impact movement…Row/air bike/Prowler/Sled/Inch worm/Walking lunge/Duck walk etc.

-5-10 minutes on Thoracic mobility

-5-10 minutes on Upper Extremity Mobility

-10-12 Minutes on Lower Extremity Mobility

2. Strategy 

-For those who are re-doing 14.1 come into talk more about how we can improve on your score.

Group A non repeat group

1. Movement prep

a) 8 Minutes of sled pull/Prowler push/Xband walk/Rowing

b) Ido shoulder prep

2. Met-con

For those who are not going to repeat…A. 20 Minute AMRAP.
Row 500m
15 Push up
15 Front squats (50/35kg)
15 Pull up
15 Wall balls (23/15kg)
15 Squat thrust on plate

2. Squats

1×5 Back squats 75% (work up i 4-5 sets 5-8 reps each set…Tempo 51X1)

3. Mobility

-5-10 minutes on Thoracic mobility

-5-10 minutes on Upper Extremity Mobility

-10-12 Minutes on Lower Extremity Mobility

Group B

1. Movement prep

a) 8 Minutes of sled pull/Prowler push/Xband walk/Rowing

b) Ido shoulder prep

2. Movement practice

a) 10 Minutes light BB skill work

b) 5- 10 Minutes working through sets of 2-4-6-8-10 UB Double unders

3. Squats

Front Squat 65/75/85% x3 Rest as needed between sets.

4. Weightlifting

5 Sets of 1 Power snatch

*Building to a tough single fast – not a max (everything over an empty BB counts as a set)

5. Strategy

-For those who are re-doing 14.1 come into talk more about how we can improve on your score.

This will be part of Saturdays PTT session.

6. Intervals

a) Row 4 minutes 50% 3 Minutes 60% 2 Minutes 70% 1 Minute 80%

b) 2-3 Sets of 14.1 at game pace…Rest 1:1

6. Mobility

-5-10 minutes on Thoracic mobility

-5-10 minutes on Upper Extremity Mobility

-10-12 Minutes on Lower Extremity Mobility

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