Bracketing Grace
Well, yesterday’s post about bracketing to improve your Fran time elicited some interesting feedback. I appreciated the well thought out feedback, and ignored the rants. Perhaps what was missed in some of the vitriol was that the post was about bracketing, and that Fran was the tool by which you could discover whether bracketing works for you. Oh well….
Another training technique that may work for you is “going heavy.” (Yes, “going heavy” is half of bracketing). Are you interested in knowing why Rich Froning can do Grace really really fast? Other than the fact that he is a superior athlete who works harder and smarter than anyone else, it’s because sometimes he does Grace with more than the Rx 135#, and sometimes he does more than 30 reps. Here’s an example where RF has “gone heavy.”
http://www.youtube.com/watch?v=euv5Vvz_5dc
If you can, consider “going heavy” as part of your Open prep. And, also consider “going light.” For example, if you are in a four week Grace cycle, where you are doing Grace twice a week, one of the two can be Rx+ (e.g., 145, 155, more) and one of the two can be Rx- (e.g., 55, 95). The heavy will be heavy and will make the Rx easier because you will be stronger from doing Rx+. The light will be light and will make the Rx easier because you will be faster from doing. To improve your Grace time, you may need to practice going heavier than Rx and going faster than you can with the Rx weight.
I wonder what tomorrow’s WOD will be…
WARNING
Bracketing, Going Heavy, Going Fast, and Exercising Are Inherently Dangerous Activities Where You May Be Seriously Injured Or Die. You should not depend on any information in this post for your personal safety. Your personal safety depends solely on your own good judgment, your own good choices, the quality and care of your equipment, and your abilities. There are no warranties, express or implied, that this approach is beneficial, or safe, or that the information in it is reliable. Your use of this post indicates your assumption of the risks inherent in exercising hard and is an acknowledgement of your sole responsibility for your own safety. The user of this approach assumes all risks and responsibilities associated with the practice described herein and absolves the publisher and author of blame for any accident, injury, or harm that may occur through use of this information. Those unfamiliar with the techniques and equipment required to perform any of the exercises described herein are advised to not perform these activities or to seek professional instruction. If you do these workouts in this way you are likely to throw up, may be injured, and may die. You expressly assume all the risks associated with using this information.
