In previous years I had a common answer for athletes who asked me about the Open in regard to our seasonal template. It was something like, “We don’t care about it. We use it as our pre-season to get our Regional and Games athletes in shape. If you struggle to get through the Open, you probably weren’t gonna have any shot at Regionals anyway.”
I was wrong.
I’ve been working with David Cornthwaite for the better part of two years. He’s a great athlete, good friend, and shares my (former) affection for the Baconator. He came in 15th in the 2012 North Central Regional, largely due to a 31st place on the heavy DB Snatch event, and a 195# Snatch on the ladder, which gave him a 29th on that event. David’s biggest deficiency was top end strength, and after the ’12 Regional he set out to fix that problem.
Before the ’13 Open, David worked to raise both his power endurance and top end strength numbers. He put 50# on his Snatch during that time, and was consistently hitting 245# when the ’13 Open started. I felt David was primed to be a legitimate contender at the ’13 Regionals. There was only one problem—despite his consistency in the Open across all five workouts, David didn’t make the ’13 Regionals. In fact, he was the last person under the cut line.
David Cornthwaite – 265# Hang Snatch (on 131202):
David’s situation led me to completely change my thought process in relation to the Open. While David has a massive amount of skill, and some huge lifts, there are simply too many good competitors in each region to simply take getting through the Open for granted. Would David have been a top five competitor at Regionals? I have no idea. I thought he was fully capable of just that. My job now is to give him a chance to prove it.
The 2014 CFG season officially begins now for The Outlaw Way. Over the next ten weeks we will basically be in pre-season mode. This, just like a football or basketball team in pre-season, will involve much more actually playing the sport (think scrimmaging), especially in relation to the Open style workouts.
The beauty of getting ready for the Open is that there is not an exponential amount of things to prepare for. As a matter of fact, my main man Anders Larson’s analysis of what’s to come this year, shows that there have only been fourteen total movements used in the last three years. This, in comparison to the eight billion movements used in the last three Games, makes preparation at least a little easier.
TOW’s entire off season program has been tailored with this moment in mind. We’ve run three consecutive squat cycles, done enough Weightlifting to qualify 20+ lifters for the American Open, and have drilled an assortment of skills that should have everyone ready for far more than fourteen movements. The off-season foundation is built, now it’s time to get ready for game day.
Note: We will be testing both the back and front squat this week, Thursday (no, not Wednesday – yes I forgot it was Christmas, you don’t think Jesus squats? Christmas will be a rest day) and Saturday respectively. Also, overall daily volume and layout of workouts will not change significantly.
1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).
2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – heaviest possible with continuous stride (no stopping to gather feet), rest 60 sec.
5 rounds for total time of:
15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14
Rest 1:00 after each round.