Whats on ? - Week 7

We are currently in week 7 of this cycle: PRE-OPEN CONTROL WEEK

Intent: Reduce CNS fatigue. Ensure athletes feel fresh heading into the Open.

**Gymnastics:**

Over the next six weeks, training will focus on developing the ring and bar muscle-up, along with strict pull-up strength for those working towards their first strict pull-up.

Level 1: For athletes who do not yet have the skill, the focus will be on building the foundational requirements—upper-body pulling strength, scapular control, and shoulder stability. These athletes should follow the Level 1 option each week.

Level 2: For athletes working toward their first ring or bar muscle-up, or those who currently have only one or two reps, the focus will be on developing both the necessary strength and technical efficiency. These athletes should follow the Level 2 option.

Level 3: For athletes who already have consistent ring and/or bar muscle-ups, the focus will be on improving efficiency and building endurance within the skill. This will be addressed through the Level 3 option.

**This Week's Workouts:**

**Monday – Alpine Skiing**

Ascending ladder of air squats and single-arm devil presses where the reps climb fast and your legs, lungs, and grip all start screaming at the same time.

Coach Tips - Settle into a grindy pace early or the later rounds will bury you.

**Tuesday – Olympic Weightlifting**

**Wednesday – Bobsleigh**

Seven interval sets of box jumps, kettlebell swings, and double unders with built-in rest that beg you to sprint.

Coach Tips - The goal is repeatable aggression—fast feet, big swings, smooth rope, every set within a few seconds of your best.

**Thursday – Running **

Engine and VO2 max work

**Friday – Open 21.3**

Three classic Open bars of front squats and thrusters wrapped around gymnastics that climb from toes-to-bar to chest-to-bar to bar muscle-ups.

Coaches Tips - The clock’s running, your grip is fading, and it’s all about smart breaks and hanging on when it counts.

**Saturday – Snowboarding**

Five rotating stations of cals, wall walks, bike, and heavy sandbag or barbell cleans with a built-in recovery jog. It’s a long, sweaty engine piece where you chip away the reps and manage the fatigue between machines and loaded work.

**Sunday – Curling**

Hit fast rounds of double unders and burpee box get-overs then settle into a long Zone 2 recovery pace.

Strength & Skill

Monday- Gymnastics BMU & Back Squat

Wednesday - 10x3 Power Snatch

Friday - 4x3 Shoulder Press

Saturday - Mini Pump Lower Push

**News/Events**

Starting next week we are trailing 2 PM sessions Monday/Wednesday/Friday 1730-1830 & 1845-1945

The Open starts 27.02 - Friday night lights registration open in app now!

Puppies 🐶 & Pilates 🧘‍♀️ 13.03 - 1 ticket left!

Spring Fling - Members Social 21.03 - Fun workouts, bowling, food & Drinks - registration is open now in the app