1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
Mini Open WOD 13.3
6 MIN AMRAP
45 Double Unders
15 Muscle Ups
I wanted to just take a minute to talk about something that everyone seems to have an opinion about come this time of year – redos. When is it permissible – if ever – to redo an open workout. I recently read a great article by coach wincester about his stance on redos and it pretty much falls in line with my opinion on the issue. Yes I redid the previous two Open WODs, but that doesn’t mean I’m a huge fan of it.
In my eyes, there are very few circumstances where an athlete should redo a workout.
- Basically if they had some colossal screw up or were totally ill prepared for the workout – they were coming off a 12-hour night shift, they got pinkeye, whatever – and they finished well below what they’re capable of. Of course, at that point the question becomes why would they even attempt the workout in that condition in the first place?
- Or, the more heroic, they need a redo to ensure a better placement for their team. We had a few of our athletes fall into this category for 13.2. We knew we could squeeze a few more reps out of them which would ultimately help Team Maxability’s standing in the region
- If you’re a ‘fringe athlete’ for Regionals. Let’s face it, the freakshows of the world, like Tyminski and Maleollo, probably aren’t really sweating the open. They know they’re going to make regionals and there training is reflective of that – redoing an open workout would take away from their training for regionals. Whereas you’re fringe athlete – someone who falls into that ‘will-he won’t-he’ make it to regionals category – has been training all year for the Open. In this case, redo is more than just an option – it’s a necessity for most! A few extra reps here and there could make a HUGE difference in the overall standings (i.e. 13.1 – 1 or 2 extra snatches could make a huge difference in your overall standing). The beauty of the open is that redos are part of the competition. It allows for trial runs, it allows for strategizing, it allows you to push yourself beyond what you thought you were capable of – and all of that can be accomplished through a redo.
Enough rainbows and bubble gum, yes if you fall into one of those categories a redo might be an option, but for the majority of the members at your gym the thought of a redo shouldn’t even cross their minds. Here’s why:
- Let’s face it, almost everyone is going to better their score the 2nd or 3rd time around – but what’s the point? For your average run of the mill CFer, someone who is 2000 in the region and has no shot of making regionals, there really isn’t one except to increase the chance of injury – congratulations on getting those five extra reps on 13.2! Oh what’s that you blew out your Achilles in the process too? Cool see you next year! – Not cool bro.
- There aren’t any redos at regionals or the games or any other competition for that matter. Granted, the open does allow you to redo workouts so I understand why that idea might be tempting. But it comes down to the old adage – practice how you play. Understand that under any other circumstances you only get one shot to leave your mark and show up when it’s gametime. Get into the habit of rising to the occasion and emptying it all out on that first attempt – I’m sure Rich Froning would’ve loved a redo on the final event at the 2010 Games. Nut up or shut up!
- If your serious about your training, if your goal isn’t to just make it to Regionals, but to leave your mark there. Then redoing a workout will throw off your training routine. The reason I brought up Tyminski and Maleollo before was because they have their eyes set on a bigger prize. The open is just another day of training with the goal being regionals and eventually the games. I understand this is only the case for a very very small fraction of the community, but for those of us that don’t quite fit the bill of a ‘fringe athlete’ or who have no shot of competing at regionals, the open should be used as an opportunity to test your fitness and have fun but shouldn’t be the end all be all of your training for the week. There is no need to taper or neglect your daily training to put up a better score in the open. Enough people are already doing that – now’s the time to pass them up! Put your nose to the grindstone and let’s getting working towards 2014.
Use these next 5 weeks as an opportunity to get better and have a little fun while your doing it!
Mini Open WOD 13.2 – 127 Reps