THURSDAY 9/7/2017
THE WORK
Rx+
Accumulate 200' HS Walking, EMOM 7 C2B (start with C2B)
Rx
Accumulate 160' HS Walking, EMOM 7 Pull Ups (start with HS Walking)
Scaled
EMOM x 10
5 Pull Ups
E: ME HS Walking
O: ME Thomas Touch
THE FOCUS
This training gives you two different options:
- Go fast right out of the gate. (Sprint)
- Pace and train the skills while under fatigue. (Endurance)
Both the Spring and Endurance styles have benefits. I only recommend the Sprint style if you're mentally and physically ready to attack a workout all the way through the end. There should be no rest breaks, and quick transitions, and your goal should be sub 3:30. Keep in mind, that we also have 2 other Max Effort pieces in training today.
I recommend training the Endurance style. Remember this is a TRAINING piece, and not a COMPETITION piece. Pick a set distance of HS walking to complete each minute, then try to minimize the transition between the bar and the HS walking. This method will give you more training reps of pull-ups/C2B as well as HS Walking under fatigue.
THE NOTES
Most of the notes are stated above, but I want to underline the difference between TRAINING and COMPETING. Competing is a lot of fun, but can also be detrimental when it's all your doing. And I competing doesn't only happen at competitions. If you're only concerned with getting the best score on the whiteboard, you're competing. But did you get that score by performing every rep to standard, with full range of motion, with a clear purpose? If not, you're training is taking a back seat to your leaderboarding.
Training is different. Training places higher importance on how well you performed compared to YOU. Are you moving better? More efficiently? Were you able to manage your heart rate and breathing? Was every rep performed to standard? Was the workout done pain free? Training makes YOU better, while competing measures you against others.