Box Programming for January 10-14, 2017
“The best activities for your health are pumping and humping.” – Arnold Schwarzenegger
OK, GUYS. We laid out the ground work all year, time to connect the dots. Get ready for the next 6-week intensive – the Open Prep Cycle has begun!
This first week is irregular due to Monday off but the basic scheme of things will include:
- Strength Maintenance & Transfer to Rep Endurance (Front Squat, Push Press, Deadlift)
- Barbell Cycling Skill Review/Practice
- Gymnastics Cycling Skill Review/Practice & Endurance pieces
- MetCons: Open WODs & variations rehearsals (on Fridays as will happen during the Open), Max Efforts with rest intervals, AFAP Mini Chippers, Aerobic Pathway Conditioning.
- Thursdays (Restorative day): strict gymnastics skills, prehab/body maintenance drills, core work, conditioning extras.
1. We will be very strict this season about throwing barbells around! We understand that in the heat of the moment we get carried away – however, not only is this dangerous but it’s disrespectful. Come the Open we usually find ourselves in a super intense crowded scenario and this simply cannot happen. It really doesn’t help either when you have to follow a barbell set with open-notorious bar-facing burpees. So let’s get used to training with finesse. When do you ever see Rich tossing a barbell in another competitor’s lane?
2. This training cycle is characterized by high volume and maximal efforts (intensity!!) so PLEASE listen to your body, hydrate, stretch, mobilize! Work on Thursdays is important!
3. For those looking to improve their aerobic domain, you will be seeing an optional extra conditioning piece on Saturdays. You are welcome to do this another day (preferably Thursdays).
Tuesday, Jan. 10
A. Every 2 min. For 6 min. (3 sets)
3 FRONT Squats @ 85% HEAVY
B. 3 Max Effort Sets
1:00 min. Burpees to a minimum 6 inch target (both hands must touch))
1:00 min. Thrusters (95/65 DO NOT THROW THE BAR* UNDER PENALTY OF COACH ON DUTY)
Whiteboard: please note total reps per each set burpees + thrusters (Ex. 38/34/37). Try not to flatline.
Wednesday, Jan. 11
A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting exactly 2 min. between each set.
B. E.M.O.M. for 8 minutes
10-20 DUs + 5-10 Chest 2 Bar Pull-Ups
Choose a number for Doubles that will allow you to flow comfortably and fast to the Chest to Bar Pull-Ups. Choose a number of C2Bs that you can hold UB. Scale with Pull-Ups or Jumping Pull-Ups (Open Standard click & scroll down to review “For jumping pull-ups the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.”)
$-out: 3 x 8 Horizontal Band Pull-Aparts with 3s pause
Thursday, Jan. 12
A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting exactly 2 min. between each set.
B. Row 10 min. at a steady pace you can maintain at about 6-7 Rate of Perceived Exertion (see chart below), do not allow yourself to speed up or slow down. Keep your focus on the monitor. This is NOT your “fat-burning zone,” but rather should be slightly faster-paced and you should remain on this pace the ENTIRE 10 minutes.
Friday, Jan. 13
Prep: rehearse Power Clean TnGo cycling.
OPEN WOD 11.5 (click on link for official rules/guidelines)
This is a classic triplet with a rather lengthy time domain (you guys are used to this). Use this opportunity to monitor your splits and maintain a consistent pace like we have rehearsed in past interval WODs.
AMRAP – 20 min. of
5 Power Cleans (145/100)
15 Wall Balls (20lbs to 10”/14lbs to 9”)
Alternative Bodyweight Conditioning
AMRAP – 20 min. Of
5 Body Rows (Chest to Bar)
10 AbMat Sit-Ups
15 Air Squats
Saturday, Jan. 14
Open Box 9:00AM-12:00PM
Extra Conditioning (Optional, may be done Thursdays)
Row 12 min. Alternating 30s 8-9 RPE (see chart above) with 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.