Have you thought this to yourself before,
I don’t want to go too heavy so that I have some left for the WOD
We have all fallen victim to this train of thought at one point or another. It’s the fear that if we give it our all, then we won’t have anything left. An area where this holds us back is time spent with the Barbell, or the Strength Component of the day. We do not want to under utilize this time as it is extremely valuable towards your fitness goals. You want to put all your effort towards that Barbell movement. No matter what it is. This is the time when your body will best use that stress (which is why we do it first). The workout which follows is accommodated by the Strength piece. This way we can tax your lungs and not your body so much. Which is also the reason why it is important to scale correctly!
For today, let’s take a look at both components as an example:
You have a 5×3 Back Squat then a short AMRAP (as many rounds as possible) with Power Cleans and Burpees. Attack your Squat sets smart. Take a warmup or two to help your body get ready to build to larger amounts of weight. Your warmup sets can have big jumps, but when you start that first working set, try and make your jumps consistent/tighter. This way your body now has the best ability to accommodate a maximum load. Give these sets everything you have!
The workout is short. Whenever we use Weightlifting movements in a conditioning workout it is meant to fry your lungs and not beat up the body. This is a heavier Power Clean at 155# established weight, but if you use that weight it means you can throw that weight around almost as easy as you could do 135#. There should be no struggle with what weight you select if you need to scale. And let’s face it….Burpees are Burpees. They’re not going to get any easier. Just get them don