Tuesday, February 23

Alright -- It is finally Open Week! Remember that this is your gift to yourself, this is your reward for all of your hard work. This is not stressful, punishment, this does not "suck" -- this is fun and exciting. Rarely in life will you be in a situation that you train hard for, and that will (literally) push you to your limits mentally and physically for 5 weeks.  

A couple of training notes / common mistakes I see people make during the Open and as it approaches:
1) Baby'ing themselves -- Do not start skipping work, looking at things with the mentality of "oh that might rip my hands" or "oh that might hurt my back."  In lifting, CF / exercise in general the time that you are timid, or go at something soft IS when you will actually hurt yourself. Come at this week hard, motivated and go into the Open  having a solid hard week of training under your belt. Your body and your mind will react better to that. 

2) Going at workouts with the mentality of having to redo it or setting unrealistic expectations before you have even attempted one round of the workout -- You should have a plan, that plan should be one and done and should be something that allows you to maximize your performance. Coming into the gym and saying "I want to get 6 rounds" before you have done a thing, tested a round, or felt the workout and you are gauging that simply off of what other people are getting is the easiest way to set yourself up for mental failure and force yourself into the "repeat syndrome" of unhappiness. 

3) Don't fall into the Repeat Syndrome -- Rest Thursday, Prep Friday, Workout Saturday, unhappy with workout Saturday, immediately know I'm going to redo, don't do shit the rest of Saturday or Sunday, come in Monday, Redo, wreck certain muscles and CNS, take Tuesday off, Workout half-ass on Wednesday, rinse and repeat.  I have seen this SO many times. This is the easiest way to have a shitty Open, that isn't fun, that you aren't proud of and that you come out of less fit than when you went in. Have a plan, communicate with your coaches, and for the love of god do yourself a favor and don't redo workouts unnecessarily. 

Tuesday:
1) Strict HSPU workout w/ Airdyne/Row Penalties
2) Tabata Wall-Ball
3) Core work

Extra:
4) Snatch Waves:
EMOM9:
1 Snatch @ 70, 75, 80, 75, 80, 85, 80, 85, 90%
rest 1min
2 Attempts at weights above 90%

5) 50 T2B for time
*Every Break add 5 Reps*
**For those of you good at math this means your sets must be greater than 5**