The third week of the Open is an interesting time. The crazy nerves of the first two weeks have subsided slightly although those who are playing for their best performance know that there's no easing off in sight.
For those of you pushing for your best performance in the Open, there is no chance to relax, no "easy" weeks. Your mental focus and physical commitment each week needs to be dialed in, and this becomes even more important as the wods pass by. In this third week, the "hump week" of the Open, aim to make a statement with your performance.
Your position on the leaderboard right now can always be improved, and the magic of this competition is that you never know when an opportunity will arise for you to make up ground.
Who knows what will come this week? Will we see dumbbells each week as some have predicted? Will we see a heavier barbell to balance out the lighter work that has come so far? My bet is on the latter, but we will see.
No matter what shows up, greet it with enthusiasm and recognize it as a chance to express your fitness.
Onwards and upwards!
Training Wednesday - Thursday
Warm-up: 3 rounds - 8 dowel dislocates, 4 inchworms, 10 light KBS
Skill: Handstand pushup practice - 15 minutes
Aim to get 5-8 rounds in of practice reps of strict or kipping hspu (or progressions). Coach will review technique and safety prior to the 15 minute period
This is a great aerobic rowing workout. Work hard to stay at a consistent split over the 1k and 750 then look to pick up your pace on the 500 and go for it all in the 250.
Rx: With a partner, each person rows 1000, 750, 500, 250m.
TG: Scale to 800, 600, 400, 200