MON 8.12.13 Getting to know your workout

Get to know your workout

Part 1 – Know your redline
By Coach Ben

With every workout it’s important to be conscious of your state of being both mentally and physically. And part of that is getting to know your redline.
What do I mean by redline?
Think of it as a car engine blowing out because you exceed the maximum RPM’s (revolutions per minute) the engine can handle.
Going over your redline or otherwise mental or physical threshold means you reach the point of failure. You quit moving efficiently or in some cases quit moving at all because you go over your threshold. In result, your engine has blown.
Seconds of recovery during a workout have now turned into minutes. The mind has taken over what the body thinks it can do. The fatigue and exhaustion sets into your body and now your brain is telling you to stop because it hurts too much.
During workouts, it’s important to maintain intensity without going over your redline. Be conscious of your mental and physical state to find a happy medium of maintaining intensity while being able to continue to move efficiently.
How do you do that?
1. Have a PLAN (and STRATEGIZE) for the workout. Then stick to it. 2. PACE yourself. 3. Get to KNOW THYSELF with every workout. I’ll talk more about this coming up.
photo-2 copy 3Shay showing some great strict pull ups!

Workout of the Day (WOD)

A. Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
B. Tabata hollow rock & superman

And coming tomorrow…

A. Back squat: 5-5-5+
B. Hang snatch
C. Tabata air squat (hold bottom of squat on rest) then Tabata push ups (hold top of push up on rest)

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