Saturday, February 4th

Polishing for the Opens
The buzz and excitement is building around the Open. Going into the final polishing stage of the year, it is worth reminding everyone a couple of key ideas:
1) There is little opportunity left to improve
2) There is SIZEABLE opportunity left to sabotage

The plain truth is, however you are today is 95-100% of how you are going to be in three weeks. Playing the game of ‘peaking’ towards the Opens is namely about maintaining strong vitality and not getting injured. By all means, if you’re feeling tired, I need to know. If you’re questioning whether to add that final 10lbs to the barbell, you probably should not. And again, why? See point #1 above.

With those ideas in hand, I also wanted to discussed two proactive strategizes to dial in this month during training: 1) Winners know how to pace
2) Winners work through the finish

When discussing event results with folks, I often hear the comment, “I should have…[fill in the blank].” Everyone has said it! You do a hard training piece, then after the fact feel like you could have done more. In the Open, you have got to either KNOW or simply trust yourself to push past perceived limits. You may fail, but that is why there are redos. In the coming month, if you catch yourself saying, “I should have…” then it is time to reflect on the workout. How did you feel in the workout? What were your physical signs? What was your self-talk? You’ve got to analyze all those points so that the next time it happens, you’ll remember that ‘this’ is not the limit. Your perceived limitations are false-positives, and they cannot be trusted. Reach for more.

As a numbers guy, this is a fun game to play: Go back to your 2016 Opens scores. Add one more repetition to each event and see how that manipulates your overall rank. Now do the same by adding two and three more repetitions per event. Within only 5-15 repetitions added across the board, your score starts to look pretty nice! Ultimately, eking out 1-3 more repetitions in an event comes down to attitude. How hard do you want to push and are you willing to suffer in the closing minute? There is no secret, it is simply hard work.  Do not catch yourself ‘pulling up’ or ‘coasting’ through the finish. You’ve got to continue making repetitions happen, even after the clock hits 00:00. Let your judge and videoing determine if you snuck a repetition through the closing whistle. Do not force that call yourself by stopping early. More times than not, if you’re hustling through the final call, you’re going to get that extra repetition or two. In the Opens, you need to be LIGHTS OUT and ready to chew bees (as Grandma would say) when you hear the ‘final minute’ called out. Stop looking at the clock and get to work!

Hook Grip Tip from Diane Fu -Free+Style

Performance is in red, Competition is in blue, Links are in green

Three sets of:
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm  (wallball wall to jerk blocks)
Rest 45 seconds
Dumbbell Bear Crawl x 15 meters  (length of rig)
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B) On the minute, for 10 minutes:
Hang Squat Clean + Jerk

C) 5 Rounds for Time:
5 Hang Cleans 115/75
60 Single-Unders

A) On the minute, for 14 minutes (7 sets each):
Even: Single arm overhead walking lunge x 4 steps per leg  50/35  DB or KB
Odd: 8 Chest to bar pullups

B) On the minute, for 10 minutes:
Squat Clean + Hang Squat Clean + Front Squat
Build over the sets

C) 10 Minute AMRAP
30 Double Unders
15 Power Snatches 75/55


Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531