games prep
So the time is upon is on us, or almost. All the hours spent on pushing our own personal limits, perfecting skills, working on goats, getting comfortable being uncomfortable. We will wait anxiously for the release of 12.1 on Wednesday evening, but the reality is, we need to have our eyes focused on getting to the next level. The open will provide us with a great test of fitness and keep score over the next 5 weeks as many of us want to make regionals either as an individual or a team, but in the meantime the all time common cliche in sports, I’m just focused on next weeks opponent. In our case every weeks opponent is ourselves. With that being said, when the time comes, give the best effort you can. At this point in your training, you should be more than prepared for the unknown and unknowable. During the open, we will still train hard, probably harder than ever, as now is the time to focus on training for regionals not to win the open.
Here is a general breakdown of weekly training (a lot depends on when you plan on doing the open WOD’s)
Monday and Tuesday will be hard training days
Wednesday will be a back off day with squat maintenance, pushing strength, sled or prowler for recovery, and gymnastics practice.
Thursday – rest day, most important day for fueling and recovering
Friday – either execute the WOD or prep for it on Saturday.
Monday Training
A. C&J; 1 x 2+1 @ 75%, 3 x 1+1 @ 80%, rest 2-4 min
B. Clean Pulls; 3 x 4 @ 95%, rest 60 sec
C1. Back Squat; 5 x 3 @ 70%, rest 30 sec.
C2. Gymnastics Goat; 5 x amrap -2 (-2 reps short of failure), rest 60 sec.
Conditioning
8 min EMOM alternating movements of
40m max effort sled sprint (20m out and 20m back)
OHS (155/105) max unbroken reps
After Party
A1. Weighted Sit Ups 3 x 10, rest as needed
A2. Barbell Good Morning(light load, be fast and explosive) x 10 rest as needed