Programming Overview 11/28/16 – 12/2/16
This week is the first week of the 2017 Open prep. Going forward for the next few months until the open we will focus on building your overall work capacity with high intensity through movements that deliver the biggest bang for your buck in terms of building an “engine”. If you push yourself hard you will enjoy the fruits of your labor with even more results that will far surpass your goals.
Today we will be back squatting with a focus on rowing intervals at high intensity that is close to max effort followed by a short 7 min AMRAP that was featured in last year’s Open.
Yesterday was filled with short intervals. Today is a long metcon that includes heavy deadlifts and clean and jerks. Pacing is the name of the game.
Today is an even longer workout than yesterday and will be a full body affair as we will be featuring everything but the kitchen sink. There will be a 40 minute time cap on today’s workout and the fun part about this WOD is that you can split the reps/movements up however you wish.
Today is a scaled workout version of DT. I personally love this workout because it is all barbell work and it is done at a decently heavy weight. Post workout we will get our romwod on.
We finish this week off with some high volume back squats followed by not 1 but 2 10 min AMRAP’s that includes rower pikes, rowing, wall balls, and thrusters.