Did Becca just complete a 30 minute AMRAP? Or some intervals on the bike? Fran? No! She had just finished her 5th set of 5 on Tuesday’s volume set of back squats! She did the math, warmed up to 80% 1RM (clearly JUST the right loading), held it for all 5 sets with 4-5 minutes of rest between each and hit the intended stimulus perfectly. Or I guess we could say that the workout imparted the perfect strength stimulus to Becca as she followed a plan. Good job! Take a chance to say a temporary goodbye to Becca as she leaves for a U.S. tour with Pepperdine a cappella group Won by One for the final time! See you in July, Becca!
12 minute AMRAP:
12 Deficit Push-ups
9 Toes to Bar
6 Deadlifts (100/75kg)
post total reps and any scaling
12 minutes is long enough to need a pacing plan, but short enough that you need to be psychologically deciding to rest less than you want and embrace the discomfort. Break the push-ups up early on to prevent yourself from needing to go to sets of 2-3 reps. Get the toes to bar done in no more than 3 QUICK sets and then try to go unbroken on all you sets of deadlifts. Check the clock after rounds 1 and 2 and see if your pace per round is in line with the goal you set pre WOD. Ask yourself if it’s sustainable and make adjustments if not. Don’t be afraid of feeling uncomfortable and embrace the pain cave.