WEEK NOTES 📝
🔷 We’re tackling Open 20.3 at Friday Night Lights again at 6pm!
🔷 Go log those 20.2 scores in the Games website if you’re signed up and hadn’t yet. Scoring closes at 7pm on Mondays.
🔷 It’s cooling down so take a look at our online store for fall gear. We’ve also sent out a Winter Survey for garments you’d like to see for the real cold we get in a couple months. Here’s link to survey: https://mdiapparel.typeform.com/to/lL3hoq
🔷 Your programming during the 5 weeks of the Open can be challenging as we do not know what the Friday workout will be. Watch your volume and intensity on movements that will leave you super sore starting on Wednesdays. I will be programming the heavier or higher volume work on Monday & Tuesday each week and begin to taper off some starting on Wednesdays. Everyone is different though so adjust as needed.
🔷 We’re doing “Weightlifting Wednesdays” each week of the Open where we’ll really break down some drills and pieces of a movement in the warmup then give ample time for practicing that movement. Point of these sessions will be getting more moderate to light loading barbell work not in a metcon so you can drill in good habits.
MON: Front Squats for strength work then what may be a heavy couplet of Power Cleans and Single Arm Dumbbell Shoulder to Overhead. This is heavy for experienced lifters but should be performed lighter for newer lifters for quality and more reps.
TUE: Keeping it all bodyweight today. Starting off with a Gymnastics EMOM of Strict HSPU and C2B Pull Ups or other appropriate Upper Body Pushing and Pulling work. Pyramid workout rep scheme with Ab Mat Situps, Lunges, and Running.
WED: 🏋🏻♂️Weightlifting Wednesday! Snatch work this week doing reps from low hang and the floor then strength work with either Overhead Squats or Snatch Grip Push Press.
THUR: Easy pace conditioning with short sets/distances of Running, Wall Balls, Burpee, Rowing, and Russian KB Swings. Get a little sweat but nothing to be super sore from in preparation for 20.3 at FNL!
FRI: Open WOD 20.3 will be announced online at 7pm Thursday night. Tune in to the Rogue Iron Game feed to watch. 5am, 6am, and 9am classes will be doing this workout in 2 groups then we have Friday Night Lights in heats beginning at 6pm. Please sign in early so we can plan classes and FNL.
SAT: TBD based on what 20.3 brings us.