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
First wave should be about 6-7/10 effort, second wave should be 8-9/10 effort!
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
CP2: 115/75, heavy wallball