On Ice

JT Scott | 03/28/2017 | 1

Now that the Open season is Closed, we’re back to our regularly scheduled programming.

A lot goes into that programming! We plan out your strength work in 2 month advance cycles, and the individual workouts about 2 weeks in advance. We think about what we see in classes, what you need to work on, and how we’re going to attack it in a methodical (though constantly varied) manner while still giving you a good mix of durations and movements throughout the weeks and month.

The Open season throws a small wrench in that, though – given that the workout gets released on Thursday nights. Sometimes it works in our mix, and we included it; other times it just doesn’t fit. Just to be prepared, we always had a workout already planned for the Fridays in Open Season.

Today’s WOD is one of those that we had to put “on ice” for the Open. It’s an absolute blast, and I’ve been eager to get it in front of you! I did it a few times in fact back when we first programmed it for you over a month ago. Load the bar and move fast… this is not a slog, it’s a sprint.

For the strength work, this is going to feel a lot like Deadlift Day even though the weights will be much lighter. It’s important to focus on keeping your back flat, knees back, and hamstrings engaged – and the two second pause will really let you know just how demanding that position is.

If we do it right today, the Clean Pulls will help fix some technique issues we’ve been seeing while also really strengthening your pull and posterior chain!

STRENGTH:
Clean Pulls (below knee)
3-3-3-3-3
* 2 second pause each rep below knee

WOD:
21-15-9
Back Squat (95/65)
Shoulder to Overhead (same)