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Tuesday 08 September 2009

Posted by The Coach on September 7th, 2009

WOD
As many rounds as possible in 20 minutes of:
B/W Snatch Grip Deadlift, 10 reps
Muscle Up, 7 reps

Post rounds to comments

Steve Minna, post combat recovery mode

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10 Responses to “Tuesday 08 September 2009”

  1. gus said

    amrap 20 mins:
    10 x 60kg snatch deadlift
    7 x muscle up progression

    = 10 rounds + 6 deads

    i really started feeling yesterday’s deads from about round 8

    solid work brad and stef for cranking out so many muscle ups!

  2. Adam Piller said

    good work rate gus. will attack that tonight. probably scale the deads because of last night though.

    did 10 jacobs ladders this morning for time – 34mins.
    was slow today, felt last night and still havent shaken this sore throat.

  3. Pete Yeates said

    Warm-up = Mobility drills, Snatch grip deadlift x 5 @ 45kg, 55, 65.

    WOD as Rx’d = 1 Muscle up shy of 6 rounds.

    I found the initial pull in the MU’s harder than usual, probably due to 2 days in a row of Deadlifts.

  4. Will said

    W/U – CFWU, Mobility, 1000m Row, 3 min bike

    B/W Snatch Grip Deadlift, 10 reps @ 40kg
    Muscle Up Progression, 7 reps

    8 rnds, 4 dead lifts

  5. The Cell said

    Adam, still got a sore throat and you’re training twice a day?? The answer is obvious there brother. Cut back the training slightly and give your system a chance to recover.

    I’m sure Pete could chime in with some specific advice but having a lingering cold or infection is a surefire sign of under recovery.

    Remember mate, you get fitter outside the gym. Training is just the stimulus, adaptation occurs whilst you’re recovering. The catch is you have to allow time for that recovery. Sleep, nutrition and an awareness of your training volume are key.

    Jase

  6. Adam Piller said

    thanks mum hehe

    rest on thursday coach

  7. The Cell said

    And make sure you have a clean hanky 😉

  8. Pete Yeates said

    Ok, I wasn’t going to chime in but since you asked:

    There seems to be an individual inbuilt tolerance to exercise for each and every person, the most successful athletes, in terms of longevity, are the ones who take heed to the warning signs of under recovery / over training.

    The usual warning signs are 1 or more of the following:

    Sore throat, getting a cold/ flu, low energy, lack of motivation, injuries that keep niggling and won’t go away, craving for excessive stimulants (alcohol, sugar, caffeine), hard to wake up in the morning.

    Rest is the main prescription for the above conditions, how much depends on the individual and what they are doing to support recovery, ie taking supplements, having a holiday, more sleep, doing stretching / foam rolling, healthier diet etc.

  9. The Cell said

    Ditto what Pete said.

    Jase 🙂

  10. Adam Piller said

    Haha this was funny!! I found myself staring at the rings by set 5 not knowing what to do with them. Started fading bigtime.

    Wod as rxd – 5 rounds plus 6 deadlifts (bodyweight 85kg)

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