20190629 MetCon
(Time)
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)
In 'Shake Weight', we have a longer distance run with two 'pulling' movements inside the gym. At 1.5 miles of total running, this is a large factor in the workout. The vast majority of our time will be spent outside, and for top scores, this will be the separating factor.
If it were a 400m run, the run is the pacer, and we would look to recover there. At an 800m however, the gap goes from 10-15s slower to 30+ seconds per round slower. These runs are the focus point today, as long as we have a good baseline plan for the TTB and Snatches inside the gym.
Purely for perspective, let's visualize our rough 5K pace. This is an appropriate pace to aim for today in our running. Aggressive, but sustainable.
Specific Primer for 'Shake Weight':
400m Run, aiming to work towards our workout pace on the second half of the distance.
Into…
2 Rounds:
5 TTB
8 Dumbbell Snatches
Finding our movement, and our touch and go rhythm on the dumbbell. Rest as needed into:
200m Run
5 TTB
8 Dumbbell Snatches
200m Run
Aim here is dial in our running pacing (especially with the second 200m), along with our transitions inside the gym.
Following, rest 4:00, and begin.
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