Schedule: Tonight we are running on our normal schedule, so 8:30pm regular class is on. However, we ARE going to watch the 13.4 announcement at 8pm, discuss the strategies and those itching to do it (or try out a strategy) are welcome to do so after the announcement.
Ladders: For those who have not done pull-up or dip/push-up ladders in the last few days, here is the breakdown. We are going to do these for quite some time, almost every day, so read on. You may find some references to these ladders in the works of Pavel Tsatsouline, describing them as part of the method used by the Soviet Special Forces to meet the Spetsnaz requirement of 18 strict pull-ups wearing a 10-kilo vest. I actually do remember doing the ladders quite often and with great success back in the old days, behind the iron curtain.
Here is how these ladders work, if you haven't done them yet. We are going to do these in groups of 2-5 people. Go at a slower pace in a group of 2-3 people. Each group lines up and starts doing pull-ups (or dips/push-ups), one person at a time. Start with one pull-up each, then 2, then 3, and so on. If a person reaches his "max-2", he is resting for the remainder of current round, while the rest of the group keeps going up. Once only one person is left in the group, that person goes for his/her "max-2" and the group starts back from 1 rep for the second round. We'll shoot for 3 rounds every session. The key is to stop 2 reps short of failure in each round. This is your personal "max-2" and you have to feel what that is. For instance, if the group is on a set of 5 reps and it's your turn, you have to ask yourself a question: can I do 7 reps now? If the answer is yes, go for 5 reps. If the answer is no - stop. Being honest with your answer and knowing your ability is key to success.
Begin with: 3 dip/push-up ladders. Stop 2 reps short of failure.
WOD: 5 rounds for total reps:
in 4 minutes:
500m row or 400m Run
Kettlebell Snatch, 24/16kg, one switch of hands only
Score is the total number of snatches performed.
Paul, conquering the rope!