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043 Quarterfinals Prep
Manage episode 404769911 series 3498945
Paul Weber에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Paul Weber 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.
2024 QUARTERFINALS PREP
The Open does not matter.
QUARTERFINALS
6 days instead of 4
Overall
- Higher tension requirement than Open – strength increases in value
- Higher density than Open - more bottlenecks, more grouping of scores
- Both of these have lead to lower work rates than Open
Commonly tested movements (for most of these hit 2x per week):
- Rope Climb
- GHD Sit-Up
- HSPU/Strict HSPU/WFHSPU
- Battery + Box Jump
- Total/max or near-max contraction
- Row
- Dumbbell Overhead Lunge/Carry/Shoulder to Overhead
Other movements I am including in training weekly at this time:
- Pistol (tempo)
- Shuttle Runs
- V-Ups
- Wall Balls
- Crossovers
- Ring Muscle Ups
Trends and training
Last year the density requirement became a lot more pronounced
I am prioritizing this in training with fewer transitions, bigger sets in a single pattern
Examples:
30 Cal Row @1400/1100+ cal/hr
Max UB WB @20/30# to 9/10’
For Time
21 WFHSPU
Rest 1 Minute
9 RC
Rest 1 Minute
21 Strict HSPU
Rest 1 Minute
18 RMU
SEMIFINALS (sample size last year, prior to that all the SFs did their own thing and it was a mess)
Same trends from Open to QF
- Higher tension – strength more valued
- Higher density – more bottlenecking of scores, strength more valued
Every single workout had VERY high tension contractions – the strongest moved on (heavy sled, RMU with backpack, Linda, max snatch, 60% snatches, 50% OHS, WFHSPU, seated LLRC, heavy bag)
Very exclusive cutline 40/region
Aspiring SF athletes do well to target in-person regional competitions to develop the skill of competing and to make memories
94 에피소드
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