Bolder Boulder Glycolytic Buffering
For the normal folks, we’ll just continue doing what I laid out last week. But for those of you doing the Bolder Boulder, it’s 3 weeks out, so it’s time to do some extra work to finish tune the mitochondria. Pick 5 workouts before the race (2 this week, 2 next, and 1 after that) and do this:
One-arm swings (10+10)/0:30 until failure
rest 10:00
5x(1+1) TGUs as fast as safely possible
rest 10:00
One-arm swings (10+10)/0:30 until failure
That is, do sets of 10 one-arm swings every 30 seconds until you fail. Then rest 10 minutes do 5x(1+1) TGUs at a safe pace, rest 10 minutes and repeat the swing workout until failure. Failure here doesn’t mean CrossFit failure, it means failure to have perfect swings with recovery in the 30 seconds. Fun.