Complex: 1 Deadlift, 1 Hang Clean or HPC, 2 Front Squats, 1 Shoulder to OH – 25 minutes to build to heavy single
MetCon – AMRAP 12 min:
10 KB Snatches
8 Burpees over the bar
10 KB Swings
-perform 1 thruster after each movement (heavy)
During a multi-event competition, it is very important to recover as best as possible between workouts. Let us touch upon a few ways to best accomplish this:
- Refuel – Be sure you are taking in adequate calories and water. If it is hot and you are sweating, be sure to supplement with some electrolytes. It is hard to overeat on competition day. Keep pushing calories in as best you can. Stick with foods that you have a positive history eating. It is not a good time to try something new or eat something that can upset your stomach. A good mix of carbohydrate and protein (somewhere around 4:1) is a good bet.
- Warm up – It is smart to spend some extra time getting warmed up prior to your event. This becomes even more important as the day draws on and you become more and more tight. Get your heart rate up and break a sweat before you hear 3-2-1-GO! If you are positionally-challenged, mobilize in those positions of restriction. If you are about to go overheard a million times, open those shoulders up.
- Cool down – You should also spend some time lowering your heart rate with some moderate to light activity post workout. Easy rowing or a five minute walk work well. This will help flush the lactic acid and other waste products out of your muscles. More importantly, you will be bringing fresh, nutrient-rich blood in to your muscles to speed recovery. Not a bad time for some light stretching as well.
- Rest – Get off your feet while you can. Lay down. Close your eyes. Meditate. At the very least, sit down in a chair between workouts.
Coach ‘spectacled’ G