Tuesday, January 12

We are 6 weeks from the Open, joint and muscle health is paramount right now and for the next 3 months.  This is going to be a lower volume week, backing off the joints slightly and allowing our bodies to heal up.  There will be no hard and fast extra work this week -- Below are the rules allowed for your own extra during the week.

1. You must limit extra work to 20-30 minutes per day. 

2. You must avoid all movements that even INVOLVE any nagging joint or muscle pain. 

3. All extra work must be done at a moderate-to-low intensity. (Class may be taken slightly harder)

4. Extra work must be different every day, and target a weakness. 

Here is what you need to be doing with your extra time, energy and effort:

1. Prepping and logging food -- If you do not have your nutrition dialed in and want to take training/the Open seriously this is your first step. 

2. Achieve a minimum of 9 hours of sleep every night.  You will be getting home earlier from the gym, don't troll instagram and facebook just to stay up later. Commit to going to bed earlier. 

3. Spend at least 30 minutes in the morning and evening on mobility. 

4. Get outside of the gym and have some fun with friends / each other. 

The next few weeks are going to be very intense. More intense than the previous few weeks. You need to come into it with a sound mind and a healthy body. Here are the next few days of class programming so you can begin to think about what you want your extra work to look like. Take ownership of your training and more importantly of your recovery. 

Tuesday:

1. Strict Press medley with Lunge penalty. 

2. Partner interval rowing.

Wednesday:

1. Form snatch work

2. Wall Climb/Sled/Sprint partner workout

Thursday:

Open 13.3/12.4