The Open

First of all, the training cards have been updated for this week's sessions, so you can check them out.  This week is a deload week which means we have fewer working sets, fewer reps per set, and slightly lower percentages for the loads when compared to last week.  However, we introduce more complex movements like the split jerk, 3:1 squats, and the full squat version of the snatch and the clean.  By design this week should be technically challenging, but slightly toned down on the intensity and overall volume.  This does not mean you go light and take it easy!!  Still use the percentages as a guideline and adjust as necessary.  The final sets should be a challenging weight, but not one that causes failure or significant breakdown in technique, this should be a step down in intensity from where you were with the final sets last week.  It is important to take these deload weeks when working in a longer training cycle, without them you increase the chances for over training and injury.

As for the Open, the ideal schedule would be to take Friday as a rest day and do the Open wod on Saturday.  Because this is a deload week, I think we can still train as scheduled and at the prescribed intensities on Thursday evening.  In future weeks you may have to make a decision on how hard to train in Thursday evening's session based on how you feel, and what the requirements will be for the Open wod that week.  Feel free to post questions here or talk to Jeff or myself if you have additional questions or concerns.