Monday 102416

Accessory Program Revamp!
You'll notice some changes in the daily accessory. 
Accessories will be programmed Monday, Tuesday, Wednesday, Friday and Saturday. 

The lifts, skills and accessories and programming will be run on cycles. 4-6 weeks of focused work on specific areas.
 How many areas you focus on and how much work you do on a daily basis is up to you. Keep in mind that more's not always better. Doing everything because it's listed doesn't mean you'll get better. Focusing, putting intention and specific attention to one or two areas would be a way to work on those specific things you need to get better at. If you're going to do an accessory, do it every time it's programmed, not just because you feel like it that day. If you need to get better at clean and jerks, do them every time they are programmed. You will get better.

This programming will help you become ready for a competition where you'll be tested in all areas of your fitness, or help you improve in one area that you're lacking in. If you have the Open Gym Add on, this is your programming!

Today: Pick 1 or 2 specifically things you need to get better on.


Lifting Focus
Clean and Jerk

10×1 @80-100+%
Move up based on feel. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

Snatch and Overhead Squat Strength and Comfort
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
1-1-1 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

Endurance Focus 
15 Rounds
10/8 Assault Bike calories or 15/10 calorie Row
Rest 90 seconds between each set

Gymnastics Skill Focus
4 Rounds
75 Double Unders
20 Toes to bar
Rest 2 minutes