Monday, January 14th
“Racehorse” January 14th – April 1st 10 Weeks A racehorse is bred, trained and peaked for competition. Each training day the racehorse undertakes has a purpose, leading to the race track. What is unique to the racehorse, in both training and competition, are the blinders it wears. Worn by racehorses to ensure they only look straight ahead, and are not distracted by their peripherals, it keeps focus on all that is important: their best performance. If there is ever a time of the year to put on the blinders, it is now.Specific 2019 Open training starts here. During this cycle, our primary focus will be dialing in movements we know we will be tested on. Through study the past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives. And when it does arrive, we arrive with it. Whatever challenge or tasks are thrown our way, we’ll be ready. We’ve honed our mental toughness year round for a very specific purpose – so that we can adapt and overcome to always find our very best. Leaving no stone unturned, we’re placing the blinders on. We’re ready for our race.
10 Minute EMOM: 1 Snatch Deadlift 1 Floating Squat Snatch*
Minute 1 - 60% of 1RM Snatch Minute 2 - 63% Minute 3 - 66% Minute 4 - 69% Minute 5 - 72% Minutes 6-10 (5 Lifts) - Build to a Heavy for the Day
Floating Squat Snatch - After deadlifting the bar to full extension, we'll lower the bar as close to the ground before performing a full squat snatch, while, we do not touch the ground.
It is worth specifically writing that this is not a stiff-legged return towards the ground… as we are lowering the bar, and make our way past the knees, do indeed bend as if we are setting up for a full squat snatch from the floor. Again however, without actually allowing the bar to touch the ground. What this results in is the bar making its way to just about mid shin level.
1-2-3-4-5-6-7-8-9-10: Barbell-Facing Burpees Toes to Bar In "Racehorse", we will consistently see what we will refer to as "Stamina Builders". Specifically designed to build moderate to upper limit capabilities in common movement patterns, we'll refine combinations as we draw closer to the Open.
FLOATING SQUAT SNATCH