Tuesday, August 4th

Quick discussion on the upcoming month/weeks:

- So far I feel like since Regionals many of you have made drastic gains, strong PRs in weightlifting, vastly improved PR times on named workouts and improved gymnastics skill.  Going through Hatch was a successful venture for most everyone, lots of PRs in the specific categories we chose.  I found that an approach of generalities and global physical fitness worked better than separating everyone into categories.  Allowing people to hit the extra work together has resulted in greater intensity, more community in the gym/blog atmosphere, better frequency and thus better results.  We will be continuing with this approach in our next cycle, switching instead to Olympic Lifting strength (away from squatting, hoping that we have built that base properly). Instead of 1-2x/week of snatching/C&J you will be hitting every oly lifts every day.  Focus will be different day-to-day so ensure that you keep the focus of the day, sometimes that will be heavy, sometimes it will involve cycle speeds, sometimes it will be light and perfect reps only.  

- Nags/'dings'/injuries -- A lot of people are experiencing some joint issues, typically stemming from poor mobility/stability paired with an increased work volume.  There is a reason that most top tier athletes spend their lives recovering, mobilizing, healing and looking for the 'next best thing' from a recovery standpoint and this is it.  Spend the time warming up properly, cooling down properly and working your weaknesses as they pertain to joint health. These issues are not uncommon and my prescription for you over the next 2 months is to do everything in your power to remedy your nags.  More will come up throughout your year, 2-3 week issues, but if you are dealing with something that has lingered on longer than that you need to address it.  That might mean switching your 2hrs in the gym from just 15mins prep/CD time and 1hr45mins of workout to 1hr/1hr or just a conditioning piece and all rehab/joint health drills.  Talk with your coaches, doctors, massage therapists and heed their recommendations.  From October on it is full go, all the time, make it or break it...injuries will slow your progress into the Open - but right now you have an excellent opportunity to learn how to rehab/prehab and take the time off necessary to get your head AND body right.  

- The week of August 9th will be a deload week leading up to the competition on Saturday.  Due to the overwhelming lack of adherence and poor approach of everyone to follow my general recommendations last time, I will be hand holding everyone and giving specific daily instructions.  This will go from Sunday, August 9th - Friday, August 14th.

- Seminar style approach Saturday/Sundays -- This weekend (and ones before it) there were some glaring weaknesses exposed, and there are still a few we need to hammer down that haven't really been covered extensively from a coaching standpoint -- Legless rope climbs and handstand walks being the main ones that are highly likely to show up at regionals.  I would like to take some time out of our weekend training to further discuss how to improve both technique and training focus on these areas, instead of being rushed to get started and just having people kind of 'do whatever.'  Things like MUs and Butterflies that have been covered will not necessarily be covered. 

- Saturday Skulls (when we can do them at a maximum intensity) will be devoted to Open individual workouts, and Team Regional workouts over the next cycle.  I need everyone to simulate these days as best as they possibly can -- rest Friday and come in with a gameday approach. Yes, I will be chosing all of the worst ones...No, I don't want to do them again either - but it will make us better. 

- Saturday evening sessions -- Saturday evening sessions will start back up the week of August 22nd, with an evening Road March that I am trying to organize -- I would also like some help trying to organize an Open Water swim before the weather cools, as well as a longer bike (if Pelotonia doesn't burn me out). Ideally this will always be the day we get out of the gym to hit some general fitness stuff, have some "fun" and hang out.  

- The only thing that will be unique about this next cycle is that you will NOT always perform the class workout - Some days I may ask you to do the lifting portion of the workout but then break off into the extra work area.  Some days I may ask you to do full class, some days I might ask you to do nothing in class.  Remember, first and foremost, Class takes precedent over what we do, if you are planning on coming in the evening you MUST stay out of the way of the classes and not 'mosey' through them to get equipment or otherwise if it gets in the way at all.  You guys are free to continue to do class if you would RATHER do that...at this point however, we need to begin having a greater focus on more competitive things...Understand this will sometimes mean choosing the less fun of two options, disappointing class partners that you are used to going head to head against and giving up board spots....

Tuesday, August 4th:
****Make SURE you LOG EVERYTHING, we will be using a progressive weekly system in this cycle*****

1) With class perform a 3RM OHS, then move to the extra work area and complete the following:

2) E2MOM14:
2 Position Squat Snatch @ Below Knee, 2" off the ground - Hold both positions for 2-3 seconds, then complete the Snatches.  Begin at ~65-70% and go no higher than 80% working on hitting perfect positions. 

3) E2MOM16: 
2 Position Squat Clean + Jerk (only 1 Jerk at the end of the 2 Cleans) @ High-Hang, Above Knee - No holding positions here. Begin @ 65-70% and go no higher than 80%

4) 2 Rounds:
3min AirDyne Cals
2min Ring Dips
1min Burpees
2min Rest