What does it mean to pace?  Many think that it means to go slow.  Thats not totally true.  Yes it is slower than an all out sprint but its slower for a reason.  You have a certain amount of energy stored to be able to use for your workout.  Whether the workout is 5 minutes or 20 minutes, you only have a particular amount to use.  So when you are pacing you need to gauge it to the length and effort of the workout.  For example if you have a 20 minute workout, you do not want to kill yourself in the first 5 minutes.  You want to be able to build through the entire 20 minutes.  This take more than just watching the clock.  It takes understanding your body and knowing truly how you feel.  Once you find a good pace, evaluate it.  Can you hold this for a long period?  Will you be able to speed up towards the end?  Now the true mastery of pacing is to be able to save some energy so that you can sprint at the end and turn it on at the right time so that you are completely empty at the end of the race, not before.  This is a practiced skill, but it doesnt mean you cant get the feel for it immediately.  So pick a good tempo, hold that tempo, build that tempo, then empty the tank:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Back Squat (12 min )

3 Rounds:

.......7 reps @65%1RM

.......5 reps @70%1RM

.......3 reps @75%1RM

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then....

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18 min Clock:

3 min AMRAP:

.......3 reps HSPU

.......6 reps Power Snatch (95/65, wt to get 10-14UB)

.......18 reps Double Underd (2:1 Singles)

3 min REST

4 min AMRAP:

.......4 reps HSPU

.......8 reps Power Snatch

.......24 reps Double Unders (2:1 Singles)

3 min REST

5 min AMRAP:

.......5 reps HSPU

.......10 reps Power Snatch

.......30 reps Double Unders (2:1 singles)

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SLO INFERNO ON RAMP CLASS: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  improving the high rep light weight snatch

[youtube https://www.youtube.com/watch?v=xoOJ-n6wlN0]