Programming for the final 2 weeks was a mixture of skills revision and refinements, the workouts that I needed to try and significant amounts of rest.
Rest is underated and important. The hard fitness work was nearly done so I needed to start planning on being fresh for the competition.
Week 4 went as follows:
M- Boxing 40 Minutes
T- Rest + Osteopathic Treatment
W- Run 1000m, 30 Handstand PushUps, Row 1000m
T- 21-15-9 Reps of: Deadlift (143 Kg) ; Box Jumps (30") + 100 Pull ups, 100 KB swings (24), 100 Double Unders (Skipping), 100 Overhead Squats (43)
The 3 rest days were inforced due to a buddy's Stag Do in Edinbugh, but I have to say I needed it. The double workout on the Thursday realy made me feel it in the forearms and low back. This was probably a little worse as my boy Jo Colborn only had 30 minutes rest between each workout. On the day I think it will be more like four hours, giving us chance to recover and refuel.
We had a guest and fellow competitior join training on Monday, Nolan Mooney. Nolan is a Crossfit HQ coach who has also made regionals. Was great to have someone else join in and we wish him nothing but the best on the day
M- Thruster Ladder (KG) - Starting weight 70KG ----> Increase weight by 5 KG every 30s until the lift can no longer be completed within strict games rules.
T- Osteopathic Treatment + Run 1000m, 30 Handstand Push Ups ( Cut Off time 5.30)
W- Very Light Training with Mobiltiy and Rowing technique with Jon Shelby
T- Travel to Bolton Reebok Stadium
Planing on keeping everyone updated on progress with some pictures and tweets. The areans in Aus and US have been set up amazing, the pics give the impression of being a gladiator in an arena. AMAZING!
Follow me @magic_handswest if you'd like to keep updated.