11Feb13: Monday. Less Strength and strict lifting. A bit more in the Met and Con

BB Gymnastics    (15min)

1) 7X1 3-Position Snatch (low to high) - heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls - heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance - heavy (no misses), rest 60 sec.

Skill/Midline  (10min)

1a) 3XME Strict HSPU - rest 60 sec.

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers - heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:

5 Power Cleans 155/105#
10 T2B
15 Wall Ball 20/14#

Outlaw madness- a bit of insight

I've been implored by TOW's chief admin (a.k.a. the answerer of all the Info emails), Mady Schlenz, to write a brief summary of our layout for the season. For those of you who have been around for a while, I apologize, it'll be back to the nerdery tomorrow. For those of you who are fairly new, and haven't taken the time to read back through a year of posts, hopefully this will answer your questions (and give Mady some rest).

1) Now until the beginning of the Open.

Yes, this site is programmed with the Games season in mind (sorry, you'll have to figure out tapering for the Sheboygan Throwdown on your own). No, you DO NOT need to add or subtract any conditioning, lifting or anything else to be ready for the Open.

Over the next 4 weeks we will begin to wave down the volume of the "focused lifts" (lifts performed separately and not used as part of conditioning), and begin to spread the total volume of lifts back into conditioning pieces. We will also be adding in more sport-specific skill work (think HSPU/Muscle-Ups), as well as, upping the overall scope of our conditioning work to be more representative of things we may see. We will, as always, continue to lift, get strong, and develop as much mastery of barbell work as is possible.

2) The Open.

Yes, everything programmed during this period will be with the time of season in mind.

The Open workouts will comprise our site Conditioning work every Friday during the Open.

Open workout days and weeks will be just like any other days and weeks. There will be other regular work on Open workout days. I will not write specific de-loads or skill practices for these workouts. I will make sure to not write any 45 minute Chippers on Wednesdays, and I will be trying to insure that each of you feel as rested and fresh as possible for your Friday efforts. I will NOT program for 2nd attempts or repeats. If you feel the need to repeat one of the Open workouts you may use our rest day on Sunday. This has been done by some of our athletes in the past, and usually allows the athlete to not completely ruin the next week of training.

3) Between the Open and Regionals.

I'm not even going to attempt to summarize this right now. There will be more information posted far enough in advance that all Regional competitors will know what to expect.

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