Welcome to the taper week! This week’s aim is to get some well earned recovery before completing a couple of good benchmark workouts later in the week. In theory, the taper week allows your body to recover and “supercompensate” for the last 12 weeks of hard training. Hopefully you’ll get to see some good improvements or set some new benchmarks this week.
Warm Up
- 400m run/400m row
- 30 D/U’s
- 5 Downward dog to cobras
- 5 reverse lunges e/s
- Your choice of 2 mobility drills or foam roller drills
Kettlebell circuit:
2 rounds:
- 10 figure-8 passes each side
- 10 around the body passes each side
- 10 alternate one arm swings each side (alternate every swing)
- 10 get up sit ups (5 each side)
- 10 renegade rows each side
Rest 2min between rounds
Stretches to finish.
Use a moderate weight that won’t leave you sore!
PJ Client:
4 rounds of above workout (16k, 12k get up sit ups, 20lb DB renegades) for time 16.24
10 min inverted tabata spin (10s on 20s off)
It looked painful
The WOD today doesnt look particularly in keeping with the resting concept and if it is hope that this is not the pointy end of an inverted taper…
power snatch to overhead squat 7×3 (every 2mins 30sec)
daz 30, 35, 40, 42.5, 45,47.5, 50
nadine 20, 22.5, 25, 27.5, 30, 32.5, 35
back squat 5×5 and parallel bar dip 5×5 (every 3mins)
daz 70/bw, 95/16, 105/16, 112.5/20, 117.5/20
nadine 60/bw, 65/8, 70/12, 75/12, 77.5/16
floor l-sit 4rds or 10sec ON, 10sec OFF
no rest for the wicked ;-p
Very impressive efforts from those who dont rest.
This wicked one also did not rest and cannot remember what he did but it was heaps.
power angie 50 reps rxd: 15.07
3 rope climbs
2 min tabata dish hold
3 rope climbs