042 : 016 Capacity

Sometimes a session starts slowly, moving around and exploring what feels good and what doesn’t. this was a nice grindy session born out of everyone feeling burnt out and beat up. A good warm-up is often a chance to explore and make appropriate decisions. We found during the warmup that we were moving a bit slow, so we played with the You-Go-I-Go structure, it’s nice because they start in relatively small bites, and watching your partner breathing heavily is a funny incentive to push a bit harder…

Pregame

4x ball over shoulder @ each available weight 

50,60,70,80,90,100

5x d-ball squats @ each available weight

50,60,70,80,90,100

4x d-ball lunges (2x each side) @ each available weight

50,60,70,80,90,100

Work

YGIG (you go i go) 

1-10 ladder of the following d-ball complex:

1x clean to chest

3x squats

2x lunges (1x each side)

1x ball over shoulder

Notes

If you are doing this alone, just rest for whatever time it takes you to do the work. It is interesting however to note the difference between doing this alone with equal rest, doing it with someone, and doing it with someone who you feel competitive with. Structure is a wonderful tool for manipulating the feeling of a session and, through that, manipulating the message.