​Hello… Its me. It’s been a while.

Its been a long 5 weeks and by now the last work out has been announced. Is it everything we hoped it would be? Did all the ups and downs of training throughout the whole year produce some better results from the year before? Whatever the result, after this weekend, we get to reset our training calendars and start prepping for next year!

So what’s in store for us after this weekend?

Every year the open shows us what we have worked hard over the year to improve. It also exposes the weaknesses that we may have neglected to train throughout the year. Looking at the results from the box, we are able to see where a lot of us have improved, and also where we need to focus on next. So starting next week we rebuild.
The first step to rebuilding is to rest. Assess how we are feeling and just bring some enjoyment back to your workouts. Next week will be a chance to recover and take a load off. After that the real work begins.
First part is to work on a strength cycle. Going back to the basics of Squat, Push and Pull. 8 weeks (out of the 40 plus weeks) of trying to build a better base of strength, working towards the same time next year when we retackle the challenges of the Open Workouts.

First, we get stronger, so that we can be better at everything else.

Here’s what the structure for the next block of work would look like:

Monday - Squat (Moderate to Heavy) + Lower body Accessory work

Tuesday - Pressing movements (weighted and Gymnastic) + conditioning

Wednesday - Weighted Pull (from the floor and off the floor) + Midline strength

Thursday - Gymnastic skill + long conditioning

Friday - Clean/ Snatch Technique + Squat conditioning

Saturday - Team WOD

Sunday - Oly technique

Hope you guys are in for the ride and get stronger together!

Coach Pao

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