MASTERS & REGIONAL ATHLETES
Rest, Goats or PreGame.
Think more about recovery than rest. Foam roll, massage, ART, active recovery are all good choices.
OTM x 10-20
Even minutes: Goat 1
Odd minutes: Goat 2
Complete the suggest General Warm-up in the FAQ, followed by:
2-3 Rounds NOT for time of:
1 Power Snatch + OHS, @ 60% of 1RM PS
2 Muscle up
3 Box Jumps, 24/20"
5 Wall Ball, 20/14
Rest 2-3 minutes
The idea behind the Rest/Goat/PreGame day is to prime the body for the following days competition. Nothing you do today should be more than a "walking" pace. If you feel good, like you want to do more or go faster, that's the idea - don't do more. Today keep it under wraps. Tomorrow unleash hell.
Proposed schedule for Masters and those pushing to make Regionals.
This is it! If you don't perform well in the Open your season is over. Your goal is to do everything in your power to maximize your scores in the 5-week Open. That means doing the workouts multiple times, taking extra rest days and practicing the movements instead of training.
Tuesday: Training - cut back the volume if needed.
Wednesday: Pregame, Goat work, or Rest
Thursday: OPEN WOD
Sunday: OPEN WOD
Proposed schedule for Games level athlete.
Those that are top 10 in their region and are in no fear of not qualifying for Regionals should train through the Open. You have bigger fish to fry and need to get fitter over these next five weeks by training - not competing. There a more than one Only do the Open WODs once per week and don't get caught up in your standings during the Open unless you fall out of the top 20 in your region.
Thursday: OPEN WOD (+training)
Both of these are proposed schedules, and what I will be programming on this site. If they don't work with your work, family or Affilate schedule amend them as needed.