With Fight Gone Bad 6 some six weeks away, the focus Thursday night was on a bit of FGB-prep. First up, however, was a little handstand skill work.
For those still working up to their handstands, the focus was on handstand progressions. This will help build comfort with the inverted position, and with comfort will come added strength. For those with handstands, the work was with handstand holds.
The workout was made up of two couplets: Rowing/Wall-Balls and DB PP/Lateral Burpees. As prescribed, you complete 4 rounds of 40 seconds work with 20 seconds rest for each couplet exercise. A 1 minute break was given in between the change over from one couplet exercise to the other. A 2 minute break was given in between the change over from one couplet to the other. Score was total reps for the entire workout.
The goal of this workout was to teach pacing = executing consistently good reps under duress and through fatigue. Why the “good reps”? FGB is an exhausting workout, without a doubt, but it can also be demoralizing to push yourself through 10 reps of the wall ball during the third round only to have 5 of them count. If you going to expend the energy, do everything you can to make the rep count!
Also, a few shout-outs:
It was great to have Carlos in from Miami visiting for a few days – the circumstances for his visit were less than stellar (a very sick friend), so it was great that we were able to provide a least an hour of respite through some sweat and hard work.
We also bid goodbye to Ben Kastan Thursday night as he’s wrapping-up his summer internship at the DOJ this week. It’s been great having Ben work with us this summer – he’s made a lot of progress (shoulda seen those cleans during the barbell complex last Thursday!) and will definitely be missed.