February continued our Bi-Monthly focus of Skill Work as we head into the Open. We dedicated Skill sessions twice a week through the month to hone in on some of the often seen movements in the Open to build confidence in their abilities here.
If there is one thing the Open teaches us each year, it’s that the AMRAP format is an opportunity to dig deep in ourselves and find the grit to keep moving. We programmed out AMRAPs this month along those same lines, short rep schemes with the only limiting factor being what’s happening between the ears! Among our Open prep were some of our favorites like “Cali-bear” and the classic Hero Workout “Randy”!
As we move into March, we move into a new Bi-Monthly focus on Strength! In February we tested some Heavy 1-Reps in both the Clean and Jerk and the Snatch that helped set the stage for the next 8 weeks. Our focus this month will be position work to dial in weightlifting technique in all 3 lifts; Snatch, Clean, Jerk. By the end of April we will be gearing up to re-test these Heavy 1-Reps. Starting in early March we will see this technique work stay in the more Light-Moderate range and increase in loading as the weeks pass. We will be including percentages for the more experienced athletes to have a range to work in based off of those previous 1-Rep tests.
We will also include a “feel” to base the lifting off of for the more inexperienced athletes. This Oly focus is a great opportunity to reintroduce a Squat bias in our week to week strength training incorporating the Back, Front, and Overhead variations. Through the following two months, expect to see these appearing 1-2x a week with additional accessory and complimentary work.
Also in March…the Open is here!
The online comp kicks off the second week of March and whether you’re participating in the Open or not, we’ve got you covered! The first Workout will be announced on March 11th and continuing for the following two weeks, breaking the mold of the traditional 5 week Open. We will doing our best to work around the unknown and unknowable that is the programming in the Open. We are looking forward to seeing everyone’s hard work pay off and having a heck of a good time!
The week following the final Open workouts features our “Leading Ladies”; Fran, Grace, and a Cindy/Mary option as well as a final mystery lady. We mentioned that these ladies would appear in February, but felt it best to bring them in after the Open! These workouts balance well and following the Open, will carry the momentum and excitement of competition.
