Congrats to Scott and Teresa Wiederhold for their 11th and 15th place finishes at the 2018 NOR-CAL Masters Event this weekend!  You represented your family very well and we are PROUD OF YOU!!

A common statement I hear after people do almost ANY workout is, "you know what, I could have gone faster here and that would have made my time so much faster and my score SO much better!"  My first comment to this is, "well then why didn't you!"  RIGHT?!?! I mean if you could have gone faster then you should have gone faster.  But you didn't because you were uncomfortable.  It's like you forgot how bad you were feeling when you were in the middle of the thing.  Part of it is that its in the human make-up to blank out bad feelings and times in our life.  We don't want to think about how bad it hurt.  We might remember that it did but just how usually forgotten.  The second thing I'd say is that how you performed in the event isn't as easy as just taking out the "rest time" and removing it and then your time is exactly that amount better.  Those rest periods are there because you needed/took the rest.  The object as you get into a competitive state is how to break up the workload so that you aren't taking as long of rest in between.  If you break a set up early and give yourself 5 seconds rest in the first round and then 12 secs rest on the breaks in round 2 and then 15-20 seconds in the 3rd round, well then you messed up on your pacing.  What if you would have done 10 seconds in the 1st round. yes its slower to start off with but if you can keep this pace then you are WAY faster than the original way.  In these situations it more important how you can keep the rests short rather than how fast can you do the reps.  As we get closer to the Open season, you should practice these ideas and see what works best for you.  Remember it's not how fast you start off.  It's about how fast you finish!! :)




Complete the following: 



Push Jerk Party

.......0:00-3:00: 4 reps @ 75%1RM

.......3:00-6:00: 3 reps @ 80%1RM

.......6:00-9:00: 2 reps @ 85%1RM

.......9:00-12:00: 1 rep @ 90%1RM






10 min AMRAP:

.......20 reps DB Dead Lifts (50/35, open db wt)

*if using KBs stand on 45# bumper

.......15 reps HSPU

.......20 reps Weighted Lunges (use the DB or KB)

*wt must be over hand, not under it



MWOD:   foam roll mid thoracic, lower back and shoulders, lacrosse ball upper butt