January means the start of the Open peak for the Unit Functional method athletes. We'll be following on from the last cycle with more specificity towards The Open movements and workout style, here is a rundown of what to expect from the next 7 weeks
Mondays will be primarily built around interval prescriptions with common couplet pairings that are tested frequently. We'll be building progressions based on these movements. This will help build familiarity with movements as well as the opportunity to practise transitions between movements. Monday will also have touches on other Open movements that have not been programmed in the rest of the week just to remain familiar with all of them
Tuesdays will start with deadlift progressions to keep touches on our posterior chain strength, followed by a varied Open style workout that is followed by fatigued Olympic lifting percentage work. Strength tests are most commonly prescribed whilst heavily fatigued in The Open so we're aiming to get our fatigued max attempt as close to our fresh 1RM strength numbers as we can across the next 7 weeks.
Wednesday will commence with quarter final movement progressions to make sure everyone has time to familiarise themselves with the likes of rope climbs, dual DB work etc, as well as utlise the GHD Sit Up volume tolerance we built up in the last cycle We will also be diving into common couplets again, this time in a full Open style workout. The reason we are spending so much time on couplets is because they make up such a large percentage of The Open workouts and tend to follow similar patterns. For example, wall balls and rowing have been paired together 5 times in 5 separate years. We'll work on the synergy of these common couplets to make sure we're as prepared as we can be
Fridays will be mock Open day. There will be one workout prescribed and this must be done as if it was an actual Open workout. This goes for filming the workouts, and uploading it to the web. We're attempting to build routines and familiarity with the whole experience so when game day arrives, everything from setting up your equipment, completing your warm up and readying your camera is second nature. This also gives us the chance to mimic the intensity required for Open tests, without burning out the athletes, as we decide the prescription of the workouts, we can tailor them to fit into the week nicely.
Saturday is based upon strength and recovery, back squat and push press strength progressions will run for the full term on the cycle, as well as our classic 'body armour' prescriptions. The end of the session will have some low intensity zone 2 nasal breathing BikeErg work to help build our aerobic base whilst also flushing out the system ready for another week of training.
Thursdays and Sundays will remain rest days.
All the hard work has been done, its now time to sharpen the sword for the next 7 weeks. Dial in everything to make sure everyone is as ready as they can be come the 24th February!
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