Coach Donny’s Guide to 18.1

By March 2, 2018Coaching

Carbs Carbs Carbs!

Fuel up for this doozy of a workout! Castro coming out hot with a hefty order of…

20 Minute AMRAP
8 Toes-to-Bar
10 Dumbbell Hang Clean and Jerk
14/12 Calories on the Rower.

Pre Prep

Carbs. All of them. All of your meals leading up to your workout should have a substantial amount of carbs in them. Keep your normal routine and normal amounts, and definitely, do NOT experiment with a different source of carbs on game day. Hydration is also going to play a major role. By no means CHUG, save that for later. But be sure to come in hydrated.
Example Time Table.
4 Hours Prior to Workout – Final FULL meal. Keep it low in fat.
30-60min Prior to workout – Easy Carbs and Protein. NO fat. (Squeeze Packs, Dextrose, Highly Branched Cyclic Dextrin(ask coach Donny), White Rice)
(Post Workout – 25g of carbs with an additional 25 in your next dinner. Double down on your rice or potatoes)

Pre Workout

Your chest and arms are going to take a beating on this one so make sure you take care of them from the start, along with our usual core, hips, and back. Check it out.

Grab a ball and smash your chest, biceps, triceps, lats, and shoulders. Be firm but gentle. Seriously. We are trying to warm them up not damage. Then, something like this.

2 Rounds
15 Banded Pull Aparts -> 15 Banded Chest Flys -> 15 Banded pass-throughs -> 15 Banded Good Mornings
12 Lying Leg Swings R/L -> 12 Iron Cross-> 12 Scorpions
12 Hip Bridges-> 12 Single Leg Hip Bridges
12 Russian Kb Swings on Round 1 and on Round 2 Single Arm Swings

Pace

Remeber all those days when we were training you in that 80% zone? Well, today is the day to put it into the mix. 20 minutes is a long time to do anything, so find your pace and stick to it. Do you best to try and keep moving the entire 20 minutes. Rest in your transitions, work until your reps are done and move on.

Don’tĀ forget!

Both feet MUST hit the bar every time. Lockout your elbow at the end of every jerk. And don’t leave the rower until it reads 14 calories.

Have fun! Don’t rip your hands!

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