You can NFT (not for time) through 2-4 movements to warm up, but if intensity is on deck & GOAL is strength I think WODing significantly blunts strength potential /development.
4 days a week WODs to follow on 2-4 days - sometimes strength will take whole workout time. Sound good? Now I also believe in timed rest and EMOM within the scope of the strength work. That work for you?
Best formats:
1. 2 on, 1 off, 2 on (+ Saturday technique), 1 off
IE. MTThF + Saturday
2. 3 on, 1 off, 2 on, 1 off
IE TWThSatSun
How do those sound for structure in your work / family week?
-----Original Message-----
From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:37:25 GMT
To: cultureshot@hotmail.com
Subject: RE: Saturday
I'd rather wod 3-4 times and get strong. I can always find time for cardio: aerobic or anaerobic. would rather focus on strength for 4-5 weeks immediately and then downshift in the 3 weeks prior to the competition.
Also on days when I am in the box I have a full 105-120 mins to wod and lift. Do you recommend lifting before or after the WOD?
From: Joshua Peters [mailto:cultureshot@hotmail.com]
Sent: Friday, May 10, 2013 4:32 PM
To: Feliciano, RJ
Subject: RE: Saturday
Congratulations! Frequent high quality practice = virtuosity!
Okay, based on your schedule, can you WOD 6 days (up to you to participate /plan / program ) and do either 1-2 Strength a day or 4 real serious day of strength & 3-4 WODs a week? (those are the best models for YOUR strength gains - my recommended)
-----Original Message-----
From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:26:15 GMT
To: cultureshot@hotmail.com
Subject: RE: Saturday
Ok, makes sense. Thanks. yeah man hook up a strength program for a brotha.
Btw my overhead squatage is coming along quite nicely. I really feel like it is helping to stay vertical in everything else. Need to work on my snatch weights but I think my form in general is also coming along. today just drilling with the bar pre ohs I was almost instinctively riding the snatch down into the squat. It was nice. I was quite pleased with myself.
Send a program!!! Have a good one.
From: Joshua Peters [mailto:cultureshot@hotmail.com]
Sent: Friday, May 10, 2013 4:20 PM
To: Feliciano, RJ
Subject: RE: Saturday
Hey no problem! From a safety/sanity perspective, I get it. Let's bag it & pick up after Regionals, ok?
(May 25th)
As far as the program, I must apologize. I was completely overwhelmed this week & didn't get to it.
Did you want me to start planning the strength piece for you?
-----Original Message-----
From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:11:14 GMT
To: cultureshot@hotmail.com
Cc: Lisa.Feliciano@ge.com
Subject: Saturday
Josh,
It's looking like big rains tomorrow. If that is the case I think we would probably not drive into the city. I don't really want to drag my boys through t-storms to sit in Gina's apartment. Will it be too late if we make a decision in the morning? Are you going to get charged rent for the cancelled appointments? Ifso we would cover that. Are we going to see you next week or is it the week after?
I really don't want to miss but don't want to be in the car with my boys in the rain even more. Also any thoughts on my strength plan?
Let me know.
RJ
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