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Old 03-29-2009, 04:05 PM   #1
Bill Ennis
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Default CA WOD Sets and Rest Question

Hi Everyone;
I was doing Mondays (3/23/09 ) WOD today and had a question about time between sets as well as the number of sets .
The first part of the WOD was a Snatch @95% X 1 . I did 5 warmup sets of increasing weight with 2-3 minutes rest between sets .
Is this what most people do ? Should I do less sets or greater rest between sets? I've found I need a few sets to get my form right but wonder if I'm doing too many ; in the past I've sometimes felt like I was running out of gas by the time I got to the target weight .
So , how many warmup sets and how much time between sets do most people do ?
Thanks in advance for the help.
Bill Ennis
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Old 03-29-2009, 06:00 PM   #2
Steven Low
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Post what you did (sets, reps, weight) for warm up sets

2-3 mins is generally fine as far as time goes.
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Old 03-29-2009, 08:16 PM   #3
Bill Ennis
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Hi Steven;
What I did for the first part of the WOD was as follows:
Exercise was Snatch , 95% X 1.
My max Snatch is 115 lbs so 95%= 110lbs.
Warm up = 65X1 , 85X1, 95X1, 100X1 ,105X1 ,110X1
I didn't feel like I was running out of gas with this exercise or the remainder of the WOD ; it all went well . Sometime last week I was running out of gas in the second half of the WOD . That may have been due to a lack of food , but today I just wondered how many warmup sets people do and what are their rest intervals .
I've been doing this alone in my garage gym , so just wondered what others do . It's good to know that my 2-3 minute rest is OK.
Thanks for the answer.
Bill
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Old 03-30-2009, 09:46 AM   #4
Joe Hart
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I would rest about 2-3 minutes on days like that. After doing the CAWOD for a while I was able to trim down my warmup sets. I generally made 5KG jumps. If it was a MAX day I would jump 5kgs and then work it out that the last set was 1-2 KG over the previous MAX day. I tried to do it in 4-5 sets total. It would be on the 3 minutes of rest side and I would find out how my sleep and nutrition for the day / week was going. Fun none the less...
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Old 03-30-2009, 09:50 AM   #5
Garrett Smith
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I was told by my coach to take no more than 2 minutes of rest between sets. I assumed this to mean after the weights had been changed out.

What I did was set a timer to beep every three minutes, so the weight changing time was included in the between-set time. I simply forget to time individual rest intervals and take too long if I don't time them. Hence the ongoing three minute interval timer--it only requires me to start it once and stop when I'm done.
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Old 03-30-2009, 04:49 PM   #6
Bill Ennis
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Thanks Everyone;
I think as I do the CAWODs more and more , my technique will improve and I'll need less sets to get up to speed. Again , it's good to know that my 2-3 minute rest period is about what others do.
Thanks again for your answers.
Bill
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Old 03-30-2009, 08:10 PM   #7
Steven Low
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Quote:
Originally Posted by Bill Ennis View Post
Hi Steven;
What I did for the first part of the WOD was as follows:
Exercise was Snatch , 95% X 1.
My max Snatch is 115 lbs so 95%= 110lbs.
Warm up = 65X1 , 85X1, 95X1, 100X1 ,105X1 ,110X1
I didn't feel like I was running out of gas with this exercise or the remainder of the WOD ; it all went well . Sometime last week I was running out of gas in the second half of the WOD . That may have been due to a lack of food , but today I just wondered how many warmup sets people do and what are their rest intervals .
I've been doing this alone in my garage gym , so just wondered what others do . It's good to know that my 2-3 minute rest is OK.
Thanks for the answer.
Bill
That's probably too much "top loading" and not enough "underloading."

5x45
3x75
1x95
1x105
1x110

Something along those lines. You don't wanna do too many singles up around 80%+ which you have 5 of them. That's waaay too many working up to max/near max. You should only have maybe 2 or 3 max especially at the weight you're working at.

On the other hand, you DO want more reps at like 30-50% to help warm your body up. You body can handle a lot of reps in that range without fatigue much at all.
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Old 03-31-2009, 05:57 AM   #8
Bill Ennis
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Hi Steven;
That makes sense to me. By having more reps at the low 30-50% range , I get warm and also refresh my muscle memory and work on my technique . But once into the 80%+ range cut it down to 2-3 reps . I like that strategy and I'll start that today.
Thanks again to everyone for their help.
Bill
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Old 03-31-2009, 09:28 AM   #9
Steven Low
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Quote:
Originally Posted by Bill Ennis View Post
Hi Steven;
That makes sense to me. By having more reps at the low 30-50% range , I get warm and also refresh my muscle memory and work on my technique . But once into the 80%+ range cut it down to 2-3 reps . I like that strategy and I'll start that today.
Thanks again to everyone for their help.
Bill
You got it. Go break some PRs.. or something.
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