Paige Semenza’s Workout of the Week
Today’s workout is programmed by Games veteran Paige Semenza. The 30-year old former Ohio State University ice hockey player qualified for her fourth Games after finishing third at the Syndicate Crown Semifinal. Her semifinal performance was just a continuation of an impressive season for the Misfit athlete starting with her 58th finish in the Open and 9th place in the North American Quarterfinals (20th worldwide).
- Paige Semenza
40-35-30-25-20-15 Cal Ski Erg
20-20-20-20-20-20 Thrusters (95/65 LBs – 42.5/30 KGs)
Time Cap: 25 minutes
- Cal Ski Erg – Lower Cals to 30-25-20-15-10-5
- Thrusters – Lower weight, use empty barbell or dumbbells (50/35 LBs or lower). Also lower reps to 15.
Some advice from Paige: “You can thank Misfit Athletics for this doozy. We did this during our Mock Games week and it did not disappoint! This workout is on the longer side, so your goal should be to find a sustainable pace on the ski and managing your thrusters and transitions accordingly. We talk a lot about Athlete IQ and learning something about ourselves through our training. So my advice, try something that puts you out of your comfort zone here. Write it down before the workout – maybe unbroken thrusters or thrusters or holding a 1000 cal/hr pace on the ski. Whatever it is, write it down, stick to it throughout the workout. Then afterwards, during your cool down, go back and reflect on it. Did I stick to my plan? What went well? What could’ve gone better? Then stick that information in your pocket for future use next time a similar workout pops up. Oh, and FYI, I could barely walk the stairs the next 2 days. Have fun!!”
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