Thursday 02.14.13

Happy Valentine's Day!
Buy-in: Double-under skill work.

Deadlift 3-3-3-3-3

Cash-out: Open-focused skill work, see below.


Post loads and buy-in/cash-out activities to comments.

Coach's Notes. 
Include in your warm up (buy-in): 3 sets of max reps double-unders (20 minimum per set). Then pick another exercise for cool down (cash-out) that you don’t do much of but KNOW it’s going to be in the Open games, the “goatier” the better.

What to expect? Based on the 2011/2012 Open workouts, all of the fundamental movements are game and these have also made appearances.

Gymnastics: Toes to bar / Burpees (and variations) / Muscle-ups / Hand release push-ups / Box jumps
Weightlifting: Wallball / Thrusters / Power & squat clean / Power & squat snatch

In the spirit of "constantly varied", expect some new twists in there as well. For what it's worth, the Open is designed to be inclusive. Most of the WODs are simple in design (not in execution), and if they include advanced movements (like snatch or muscle-ups) they are either at the end of a "chipper" or start light and get heavy (like a ladder format).

Training Videos.
  • "Deadlift Setup" - with KStarr. Unfortunately, just a teaser for a full length Journal video, but gets you thinking about consistency in the set-up and addressing spinal mechanics before grabbing hold of the bar.
  • "Teaching the Deadlift" - small group instruction with Erik Preston, Seminar Staff. Great cues for athletes and trainers alike.