Games Prep
Part I
A. C&J; 1 x 1+1 & 85%, 3 x 1+1 @ 90%, rest 2-4 min
B1. RDL; 4 x 3 @85%; 20 sec
B2. Box Jumps; 4 x 6, rest 3 min
Over the next couple of weeks we will start addresses individual weaknesses. I hope we have exposed some of those weaknesses over the past weeks as we have been building our foundation of strength, this way we know what to work on being 3 1/2 weeks out from the start of the open.
Over the next weeks of games prep there will be a couple of different options for additional training. There will be a gymnastics WOD, endurance interval work, and met-cons that will cover various time domains. Knowing where your own strengths and weaknesses are it will be very important to work on the weaknesses. The several options should not all be completed, pick one component and complete it with the highest quality or intensity that it calls for.
As far as additional work today, I have a couple of ideas. Pay attention to how your body feels, we have been increasing the loads over the past training sessions so if your body needs rest then rest. If you feel good and need some work here you go;
4RFT
10 DB STO (45/30)
10 GHD Sit Ups
10 Box Jumps (30″/24″)