Tuesday, January 5

We have quite the week ahead of us. Jay is really ramping up the 2016 Open Training this week and class is full of difficult tests. With the extra work this week we will be working some of the main skills involved with the Open, cycling them and hitting them for big(ger) sets than you might be used to. Some of it will be pacing work, some of it will be max effort - Ensure you understand the purpose of the exercises and hit them accordingly:

Class:
1) Pause OHS
2) 30 Thrusters (75/55)
3 RC
20 Th
2 RC
10 Th
1 RC
*Rules -- All Thrusters must be unbroken, no other option is available to you.*

Extra:
3) Complete the following for max sets:
a) 2 x 5 Strict Pull-ups + Max Kipping CTB (This is a complex you may not come off the bar after the 5 strict)
b) 2 x 5 Strict T2B + Max Kipping T2B
c) 2 x 2 Strict Wall Climbs + ME UB Strict Wall-Facing HSPU

Both sets of A should be done before you begin both sets of B, which should be completed before you begin C.  Rest as needed between sets to allow yourselves the best opportunity to do well. If you cannot come in during Open Gym or a time when a class is not going on you must work OFF the Speal Bar for this workout. This is something that some of you desperately need anyway - The Speal bar is very nice, we will soon have more of them - however becoming dependent upon them will only weaken you for competitions outside of Friendship.  I recommend at least 2-3x/month getting yourself some work off of this bar, it will improve your grip strength and understanding of how to grip when sweaty/fatigued/wet/uncomfortable and still get work done.