Wednesday – 140423

Brock Teague -

Brock Teague

Often when I work on our programming, I have an athlete in mind that I think will excel at the particular workout I am programming for the day. And I pick a weight that I think that athlete can manage for the duration of the workout without having to put their hands on their knees or really rest at all. I want that athlete to keep moving the entire time.

The upshot is this: when I program a workout with 115lbs squats for men, 80lbs for women, DO NOT “Rx” the workout just because the weight is “light” and you can manage the weight for a round or two. Today, I have chosen that weight for Brock Teague.

If you squat as much as Brock, run as fast as Brock, and you are as proficient at rope climbs as Brock, then by all means, use the same weight as Brock. Otherwise, pick a reasonable weight, and try to run Brock into the ground.

Brock, keep up the strong work, bud.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Find 1RM:
Back Squat
Strict Press

If complete, work on…

Skill

Handstand Walk

WOD

“Sound the Siren”

AMRAP 20

2 Rope Climb
5 Front Squat (115/80)
200m Run
10 Back Squat

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: