Just in case we haven’t made this clear, here’s what the Training Camp weekend typically looks like:
–Friday night from 6-8pm is our meet and greet Weightlifting session. Make sure you arrive around 5:30pm to get warmed up and ready for what has become a huge PR session.
–Saturday we’ll get started at 9am with an introduction, explanation, and philosophy talk (it’s short, don’t worry). From there on for the duration of the Open we’ll be spending the entire morning session on the Open WOD for the week. We’ll get in another 2 WODs after lunch and ALL of you should be bringing some sort of a swim suit (yes, I just said that), as well as any other gear you would need for a competition weekend. We’ll finish up around 5pm on Saturday and head out for a group dinner at a TBD location (that sells Jameson).
–Sunday will begin again at 9am, include a squat clinic, 1 or 2 more WODs, and a Q&A session to finish the weekend. We will be completely done somewhere between 1-2pm.
All sessions will feature instruction, demos and discussion of ways to think through WODs before performing them. Again, this will not be a beat down weekend, but will be an opportunity to learn to approach the sport with as much efficiency as possible.
Here’s Lauren Brooks’s write up of the “Caution Grounds” competition. Along with the write up here’s video of Brooks and Jessica Rodriguez BOTH pr’ing their Jerks (Brooks @ 210#, J-Rod @ 200#):
20 minutes Snatch technique work.
Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward.
3 rounds for time of:
20 KBS 24/16kg
Notes: Perform all work at around a 90% effort. Concentrate on controlling breathing and staying “comfortable” during the entire piece. There is no need for a perfect KB standard.
1a) 3×3(each arm) TGU – medium/heavy, rest 60 sec.
1b) 3×10 Fast UB T2B – rest 60 sec.