Open Prep Week 3 - Planning the training week

Coach Tia is back with some great tips on how to structure your weeks once we get into the Open... and yes - you should have a plan! Check out the video below



 

TRAINIG FRIDAY SATURDAY



WARM UP: 5 min


12 glute bridges

12 bird dogs

24 jumping jacks or 48 single skips



STRENGTH: DEADLIFT WAVE LOAD


7-5-3-7-5-3 E2M


First wave should be about 6-7/10 effort, second wave should be 8-9/10 effort!


WOD:


A bit different flavor here. For those of you who dominate the bike and wallballs, this will be a set of "sprint" unbroken efforts. If those movements aren't your strong suit, try to pace the bike back slightly so that the power snatch are unbroken and then the wallballs are one or two sets.


*Make a note of the time of EACH interval. The best way to do this is to open up the beyond the whiteboard app and log them as you complete them*


5 rounds, each round for time, of:

15/10 Assault Bike Calories

12 Hang Power Snatches, 75/55 lbs

18 Wallballs, 20/14 lbs

Rest 2 mins between each round.


FG2: scale to bar only for snatches, wallball 10/14

FG1: scale weights adn reps as needed


CP1: 95/65

CP2: 115/75, heavy wallball