Phosphate Sprints return and the WOD

Hey Everyone

So yesterday was intended to be a WOD day, but I woke up and every part of my body was in some kind of pain, not injury wise, just very fatigued and tired, from what was basically 3 tough workouts in 2 days.
Considering I did  Farmers walks, squats and Olympic lifts, its no surprise my nervous system wasn't up for going again.
These full body movements, really hammer your nervous system as well as your muscular system.
I already knew what was planned for that day's WOD, sprints, double unders (skipping, where the rope passes under your feet twice before you land, a mix of different exercises, including wall balls, kettlebell swings, box jump burpees.

I knew I wouldn't be able to gain anything from attempting this, so I made it a rest day.

If you aren't going to gain anything from a workout, you shouldn't even consider doing it, even if it is in your 'plan' listen to your body, rest when you need to and you'll work harder and gain better results, quicker, than constantly hammering your body.


I was expecting to wake up today, still in pain, maybe even more pain, but luckily enough I was relatively pain free, so down to the box I went.

I really enjoy (well maybe not at the time) adding sprint work into my training, so decided to add some into my pre WOD warm up.
This consisted of Phosphate sprints, one of the best (quickest and brutal) ways I know to get your sprinting back up to speed.

This is made up using an 80 metre distance, with the cones/markers at 0, 20,60 and 80metres, starting on the 20 metre line you sprint, full pace, for 40 metres, (to 60 metre line) making sure you sprint through the line, then jog to end and back to 60 metre line, then every 30 seconds on the 30 second mark, you do the same, 40 metre sprint, for 10 sets (5 minutes) 
Done at 100% effort this will wipe anybody, but also improve your speed and acceleration very quickly (Thanks to Phil Richards for this training protocol)

Then back into the box for the WOD, which today looked like this

10 minutes EMOM (every minute on the minute)

2 hang cleans, building up to max effort weight

Hang Cleans

THEN

10 minutes AMRAP (As Many Rounds As Possible)

3 Deadlifts, using weight you finished hang cleans with
6 Bar jump Burpees (do a burpee, then lateral jump over bar)
9 Pull ups

My results looked like this Hang clean - 75kg, I was expecting a little more, but I could feel I was still slightly fatigued from Tuesday, but even really fresh, I don't think I would've got much heavier.

In the second part, which was brutally and surprisingly draining, I managed 6 rounds plus 3 deadlifts (although I did need some band assistance with pull ups)

And that was that, simple, in all I worked for 25 minutes today, but feel like I have put max effort in, so will of definitely gained from, both todays workout and yesterdays rest day

I will be back in tomorrow for Fridays WOD, then see how I feel on Saturday, I was hoping to do 3 days on, 1 day off, but if it needs to 2 on, 1 off for now, I am happy with that also.


Craig