Looking back on the weekend I cannot express the gratitude I feel for the support crew I have behind me, the number of texts I received was incredible. You have literally no idea what those meant to me.
I want to give a huge shout out to the crew of people that made the trek down and stood by my side through the whole competition. Drove me down Friday night and then home Sunday afternoon. To sacrifice their whole weekend to watch me exercise is such a powerful motivator. Even in the worst of the WOD’s, looking up to see them cheering me on, got me through.
Lastly, team, we did it. We went down and hung with the best of the best. We won a workout against the top teams in the North East. Missed the finals by one point. We learned a lot, we all have some work to do, but I couldn’t be more proud of each and every one of you.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 straight leg deadlifts
10 front squats
10 strict press/push press/push jerks
Mobility
Foam roll the adductors
Banded hip distraction
Strength
Power clean and push jerk – spend 15 minutes working up to a heavy single for the day
Not every day we lift should be used to find a max. In this case, we are warming up the movement for the WOD, while also building up some volume in one of the best movements used at The Port. Teaches a massive amount of explosive power, incorporates strength, speed and OH stability. All 10 of the characteristics of fitness. So don’t push it here and go so heavy that it sacrifices form. Be smart and build intelligently.
WOD
“No Scrubs”
5 rounds
9 clean and jerks (135/95#)(115/75#)
12 pull-ups
15 cal row
Rest 3:00
Rounds should be between 2:15 and 3:15 so you should be getting as close to a 1:1 work to rest ratio as possible. Scale the weight in the clean and jerks so that large sets of them can be completed, maybe even done unbroken. Think about weight being below 50% of your 1RM.
Cool Down
Spend 5 minutes on a foam roller before you go
