After thinking about this for a while, and weighing all options, I’ve decided that this year we will be doing the Open workouts on Saturday, and Monday will be our repeat (if necessary) day. For the first, and hopefully only attempt this will give us a full rest day, a day to test/practice for the workout, and an extra day for us to put together a fully thought out strategy and analysis. It does, however, mean that there will be a shorter turnaround for repeats. I am fully aware of how important these may be, and we must prepare for them, but I believe it’s more important for athletes to go into their first attempt rested, and with a well thought out plan.
This of course leads to the question of repeats, how to approach them, and what would I recommend. Here are some thoughts…
1) Repeat if you fell behind on pacing, got multiple no-reps, or were surprised by the workout.
-I will make multiple pacing suggestions. If you’ve chosen one that is simply beyond your capacity, and then fallen off, then you have likely not performed as well as possible. Reset for the repeat, and clear your mind of the first attempt. Approach this like a football team who has been beaten badly by another team, but then changes gameplan and is successful.
-Multiple no reps should be a no-brainer. This is a MASSIVE waste of energy, and can allow for serious mental strain in the midst of a highly anticipated effort. “Slow is smooth, smooth is fast.” Or you could just not waste reps the first time.
-The concept of being surprised by a workout is something we should all be familiar with. No matter how long you’ve been a competitive exerciser, something always jumps up and bites you in the ass. Whether it be an elevated heart rate from adrenaline, lactic acid, grip fatigue, or just straight suck – every one of you have said “that was way worse than I thought” after a workout. Although you should be prepared for the worst, one (or more) of these five events may turn into a total nightmare. Use that. Remember when it went to hell, and stay right behind that point as much as possible. If it’s unavoidable at least you’ll have the mentality to face it on the second attempt and not be surprised.
2) Don’t let your ego take over.
-Yes, I know you want to win the Open, but is it necessary? We’ve had a strict no-repeat rule with our Games athletes for 3 years, and have many twenty-something Open athletes qualify for the Games. We do allow for them to repeat if something was completely out of whack – think step-up box jumps last year – but this is not the norm. It is difficult to say what the cutoff line is for you individually. Last year we had an athlete finish in the thousands in the region on one workout, and be top three on another. If you’re experienced, and have been to Regionals before, you should know the difference between a good effort, and complete crap. If you’re trying to make that jump, you may just have to follow the leaderboard, and pray you don’t have to repeat every one.
3) Rest as much as possible between attempts, but know that doing these workouts 10 minutes after they’re announced is ALWAYS a bad idea.
-Sit still on Friday. Do the work I post, which will be prep work, but do not rush these events because you get excited or think you need more time to recover. We are treating this year’s Open as a five week event, and will be molding the entire program for the success of our athletes. This means, in an ideal world, you would go as early as possible on Saturday, then – if a repeat is necessary – do it as close to the deadline as possible on Monday. For an east coast athlete this would mean approximately 50-60 hours between attempts. This is not enough time to fully recover, but the setup of the Open does not allow for anything close to full recovery no matter what your spacing between attempts is. Also, we will be in the lab figuring out the best possible pacing and strategy for each effort and will have it posted by Friday afternoon. It goes without saying that going into these events without any strategy, especially for those who are on the cusp, can be disastrous.
4) Figure out a way to calm the f**k down.
-You know you’re pretty good. Your gym owner knows your pretty good. Now you want the world to know you’re pretty good. Problem is, you get so excited that your HR is at 165 BPM before the clock even starts, and the amount of adrenaline pumping through your body gives you the lactic threshold of Godzilla (editorial note: comparison not based on science, only conjecture). Here’s my suggestion… Remind yourself it’s not the mother-effing Super Bowl. You’re just exercising. No one cares but you. You’re not going to beat Rich anyway, so calm the eff down. Yes, I know, the free t-shirts are important, but please try to have some fun.
5) Run the numbers before you kill yourself.
-Sometimes three reps means 100 spots (think any Open workout with muscle-ups), sometimes three reps means absolutely nothing. If all the stuff I’ve listed applies, the last thing that should play in your decision should be the question “will a repeat really help me?” The impact of obliterating yourself to move up two more spots has got to be considered. If it was a failed effort and will crush your score you should repeat, but if it’s a decision you keep going back and forth on – watch the leaderboard, and realize that living to fight another day may be a better choice.
5X2 Snatch @ 75-80% – do not go above percentage, rest 90 sec.
EMOM for 5:00 – 10 C2B Pull-ups
5 rounds of:
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#