Ten rounds for time:
15 Deadlifts (135#/95#)
15 push-ups
Post results to comments and BTWB.
Work Out More Than Once A Day? ~ Luke Palmisano
Especially with competitive athletes, we find that they are driven to work out more than once a day. Is this good? It can be, most certainly. But what about this scenario: Hot Dogs and Cupcakes has a maximum effort day. You have to perform box squats, at or near 90% of your one rep max, and the routine is 12 sets of two. Along with other accessory work, you, if done properly, have worked out very hard, and have taxed your central nervous system. You got your pump on, and everyone can tell, because you flex and point to make sure everyone knows exactly which way Coors Field is from the gym. All of a sudden, you hear a familiar call…
Six-o’clock class, let’s go!!
What to do? You see the WOD. It includes squat cleans, some pull-ups, and some running. Well, here are some thoughts to consider. First of all, to get the most out of your workout, especially strength exercises, it helps if the body is fresh. So, throwing yourself into a vigorous warm-up, followed by a intensive workout that will also be hard on the central nervous system, may be difficult on the body. Impossible? No. Will the benefit derived from the workout decrease? Most likely, yes, especially if what you did in HD&CC’s induces what could be called “premature fatigue.” Meaning, the muscles you want to use in the MetCon during the 6:00 class are already tired. The fatigue effects on the given muscles could now be superimposed, leading to over-training. To avoid this, here are some ideas to remember:
- Include main sport exercises before assistance exercises.
- Use dynamic, power-type drills before slow exercises, such as squats.
- Exercise larger muscle groups before smaller ones.
- Give yourself an opportunity to rest and recover between workouts. An examination of Bulgarian athletes preparing for the Olympic games showed that they worked out several times a day, with the cumulative time totaling six hours! The key, though, is that between workouts, they were given half-an-hour to 45 minutes to rest, recover, and stretch.
