Maggie, perfect tempo pushups.
-An excerpt from Optimum Performance Training
I like to think of emotions as “energy in motion”. When we get caught up in an emotional response to anything we are giving energy to it. So the question becomes: is this a healthy use of your energy or a pathological one? For anyone competing in the Opens, this is the perfect opportunity to see this at play and understand how perception factors into the equation.
When you see where you rank in relation to others, it may elicit a perceived positive response: you like what you see, it’s inline with your vision and it supports your values, which will create good feelings in that moment. On the flip side, it may also elicit a perceived negative response: you don’t like what you see, it isn’t what you envisioned for yourself and it challenges your values, which will create a host of bad feelings. Week to week during the Opens, this good/bad perceptual swing is not all that different than the ups and downs of the “carb roller coaster”. As athletes and coaches we know what moderating our blood sugar can do for our energy levels and well being, but did you know that moderating our emotions gives you similar benefits? Keep Reading….
FITNESS
A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
Alternating Single-Arm Dumbbell Shoulder Press x 8-10 reps each arm
(focus on maintaining midline stability, keeping the belly tight and shoulders level)
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
B. Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Pull-Ups x 10 reps
AIM
A. Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds
B. Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)
SPORT
ACTIVE RECOVERY