Competition WODs

This year I am really trying to focus the programming on barbell strength and the mental side of the day-to-day training. So even though this is technically the last cycle of the 1RM season you probably won’t see much difference in programming going into the 5RM cycle besides the max attempts. I also know some of you guys are worried about the assault bike and if your doing a local competition and what to practice on it I completely understand, but trust me once we get into a new building you will wish we never owned one. So just be patient and all of you have many weaknesses that are 100% going to be in the Open that you should be stressed about not the stupid bike.

I have defiantly seen a difference with the skill work and some people focusing on a movement in the WOD to improve on, but I still see a lot of competing in the daily WOD’s which leads to really bad movement patterns. Whenever I observe you guys in WOD’s my focus and evaluations this year has completely changed.

Things I look for:
Number 1 IS THIS ATHLETE IN THE MINDSET OF TRAINING? which is 60-80% intensity, Most of you are NOT
Your movement patterns
I should be able to see you are trying to make every rep look the same
Do you slow down when technique starts to get worse?
Unbroken sets (if you are breaking up 10 TTB due to fatigue you are freaking WRONG)
Are you showing body language of giving up? (hands on knees, walking away from the equipment)
Are you looking at other athletes to see where they are at?

Things I Really Really Do Not care about!!!! And you shouldn’t either
How fast you did the WOD
Who you beat or beat you in the WOD
If you did the prescribed weight
If you hit the time cap
If I walk up to you after a WOD and ask “Do you feel like you improve on a certain movement” that’s me telling you that you didn’t improve and you were doing the wrong thing.

In summery STOP COMPETING EVERY DAMN DAY!!! You should give a 100% 2 maybe 3 times a week

You might be asking yourself when do I give 100%? The answer is only on Test Days.
Examples of test days
Find a max or max effort? (find a heavy 3 rep Snatch is not a test day)
If I program a re-test of a WOD or it’s a named WOD you have done many times (Baseline, Capacity, Beep Test, etc)
You can even go 100% on a low skill WOD (running, burpees, rowing, air squats, really light barbell)
If your not sure it’s WOD you can go a 100% I promise you it’s not

I know we are changing a lot of things this year with our approach to extra work and I never expected it to change over night, but I do expect to see constant improvement. Don’t be a fixed mindset athlete be a growth mindset, when your competing your fixed when your training your growing.

MONDAY 7/17/17

Find your 1RM Back Squat
*Squatting hasn’t been a top priority so far this year so just go for 1 attempt at a PR

TUESDAY 7/18/17

Squat Clean
*the goal is to be able to constantly hit a high %, only one attempt and if you miss or the rep was ugly stay at that weight for the next minute
18 min EMOM:
Min 1: 40# under pr
Min 2: 35# under pr
Min 3: 30# under pr
Min 4: 25# under pr
Min 5: 20# under pr
Min 6: rest
and then every 2 minutes
Min 8: 40# under pr
Min 10: 30# under pr
Min 12: 20# under pr
Min 14: 10# under pr
Min 16: 5# under pr
Min 18: PR Attemp


Power Clean
3X3 @ 75%
2X2 @ 80%

Push Press
5X5 @ 77%

For Time:
2k Row
150 Double Unders
10 Rounds of Cindy
5 Pull-ups
10 Pushups
15 Air Squats

THURSDAY 7/20/17

Active Recovery Day
Get outside the gym do something fun
If you come to the gym you can do light skill work or OLY with an empty bar
Lots of Stretching, foam rolling, etc….

FRIDAY 7/21/17

2X1 @ 60%
2X1 @ 70%
2X1 @ 75%
2X1 @ 80%
2X1 @ 85%

Front Squat
5X4 @ 75%

8min AMRAP Ascending Ladder by 3’s
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

SATURDAY 7/22/17

8min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/115)

For Time:
50 Cal Row
25 Power Snatch (115/80)
5 Legless Rope Climbs
50 Cal Row
25 Clean and Jerks (135/95)
5 Leg less Rope Climbs