Open workout 13.4 will be announced tonight at 8PM EST. Watch the live announcement & see Chris Spealler and Graham Holmberg be the first to complete 13.4 here.
Our warm-ups are long and calculated. Treat the warm-up like you would treat a 1 rep max: approach it with confidence and real effort.
From Greg Everett at Catalyst Athletics –
“You probably know something that makes me crazy is people not bothering to warm-up before training. Especially when they then spend the training session whining about various things hurting.
Related to this and also inspiring of my ire is lifters not taking adequate warm-ups on a given exercise prior to their working sets. Skipping such progressive warm-up sets is almost always defended with some claim about not wanting to get tired before the real sets. I get that, and there is some validty to this, but that excuse doesn’t mean much when those working sets you’re so fresh for are complete garbage because you’re not warm enough to be fully mobile and/or not moving correctly or quickly because you haven’t gotten any practice in.
Some exercises don’t require much if any warming up. The best example is doing pulls after the associate lift. If you’ve just spent 30 minutes snatching from the floor, you’re probably pretty ready to do snatch pulls from the floor. and can go right into your first working set if it’s close to your last set of snatches (if it’s 40 kg heavier, don’t be an idiot – throw in an extra set or two in between). However, if you’ve been snatcing from the blocks and have done no pulling from the floor yet in your workout, do some lighter sets of pulls to get up to your first working set. There’s a big difference between lifting a bar from blocks and from the floor.
Find the balance between being prepared and being tired. I promise that if you always warm-up well for your exercises, you will adapt to the slightly greater training volume just fine and you’ll actually feel better in your working sets instead of fatigued.”
Warmup
Jump rope 5 minutes
3 Turkish Getups R/L
10 Pull-ups
20 Divebomber Push-ups
Strength
3-3-3
Snatch grip high pull
1-1-1-1
Snatch
Conditioning
AFAP (5 minute limit)
50 Sandbag Clean and Press
(Bring a sandbag to either a front rack position or a shoulder, then get it overhead with both arms fully extended)