“It does not matter how slowly you go, so long as you do not stop” – Confucious
We will continue to train through our “Gymnasty” template with intensity, but we will see a reduction in volume for the next 5 training days.
Looking forward, we will have (2) additional de-load weeks before the start of the Open.
One in mid-January, and one in late February.
You are not alone in thinking that de-load weeks are the “hardest”, as there is a burning desire to do more training. Understand that this necessary reduction in volume will ultimately lead to better performances in our bigger goal, the 2017 Open. If you must spend additional time in the gym, spend it on mobility.
Train with intensity on the conditioning pieces this week. This is our focus of effort for the next five training days.
1. SQUAT SNATCH
On the 0.00 – 3 Reps @ 60% of 1RM
On the 1:00 – 2 Reps @ 65% of 1RM
On the 2.00 – 1 Rep @ 70% of 1RM
On the 3.00 – Rest
On the 4.00 – 3 Reps @ 65% of 1RM
On the 5.00 – 2 Reps @ 70% of 1RM
On the 6:00 – 1 Rep @ 75% of 1RM
On the 7:00 – Rest
On the 8:00 – 1 Rep @ 80% of 1RM
On the 9:00 – 1 Rep @ 80% of 1RM
On the 10:00 – 1 Rep @ 80% of 1RM
21 Wallballs (20/14)
18 Hang Power Snatches (75/55)
12 CTB Pull-Ups
This is a conditioning piece where we are striving to always be moving forward. Your score today will not be defined by how big your sets, are, but rather how much time you spend not moving. Each piece above is designed to be manageable – we are building the cardiovascular engine today.
If we are unable to complete 18 hang power snatches (when completely fresh) at the Rx loading, reduce the loading to match the stimulus. We are looking for a barbell weight that allows you to move through these 18 repetitions, each round, in 1-3 sets. On the CTB pull-ups, if we are unable to complete modify for the same stimulus… looking for a difficulty that allows the 12 repetitions to be completed in 1-3 sets, each round. We’d rather complete CTB pull-ups here today with reduced volume than the same 12 repetitions per round, but chin over. 6 Reps or 9 Reps per round are sound modifications. Use a band as required.
Use the first round as a “buy-in”. One of the most difficult acts to do is to hold back in the first round, with the intentions on becoming faster each round (negative splits). This is a workout where you don’t realize how much you are resting once the conditioning sets in – it’s round 3 that becomes slower than most expect. With that in mind, enter today’s workout with this thought process – round 3 is going to be my fastest round time. Everyone can come out strong on the first round, and everyone can finish strong at the end. It’s Round 3 where we want to make our push – we know we’ll have what it takes to finish round 4.
On the wallballs, bring your hands down between reps. Avoid leaving our arms high in the air as we await the balls return – this is a shoulder fatiguing workout, and a small flick of the hands down to the sides to give the shoulders a brief moment of recovery goes a long way.
On the hang power snatches, treat the bar as if it were 10-20 pounds heavier. Muscling the bar here because it is light will catch up with us in the later rounds. Catch high in the power position, but move as if it’s 10-20 pounds heavier. You’ll set the tone for your lifting from the onset, which will pay off in round 3.
On the burpees, breathing pace. After each rep, allow your hands to slowly come down from overhead, take a half or full second composure pause, and get your next repetition. It is not about fast burpees – it is about methodical, breathing burpees. You can continue making progress in this workout with paced burpees, catching our breath and preparing for the pull-up station next.
On the pull-ups, strive for consistent sets – know yourself and what is a good number to come out with to preserve your kip for all four rounds. Do not go to failure in that first rounds – even though it may be minutes before you are back on the bar, we need to preserve our shoulders for the remaining 3 movements in the workout.