003
The close of the Open signals the beginning of the next stage of our in-season training, cycle 003, where we’ll remain in competition shape while building our volume, complexity, and loading to get us ready for whatever is on your list for the spring/summer (ie live competition, etc.).
We have our Semifinalist and Games athletes on 1:1 tracks (if you’d like to be coached individually, please reach out), so we’ll proceed with programming for the online crew that allows us to continue gaining all around fitness and capabilities while still working on some of our weaknesses a few days a week.
For those who want to hit an off-season 90d program to focus on strength and skills improvement, check out ours here.
Highlights
Overall, we want our athletes prepared to take on any fitness challenge they desire so we’re going to be “on-and-ready” in our training.
Mondays - Look for Clean/C&J work, Front Squat strength and muscle-endurance efforts, followed by faster, lighter weight metcons and mixed accessory.
Tuesdays - Opportunities to advance our gymnastics skills in a variety of heart rate environments (isolated, full rest; zone2 easy; fatigued) with bodybuilding focused accessory.
Wednesdays - We’ll keep our hinging and pressing movements sharp, as well as power based oly with interval based metcons and core focused accessory.
Thursdays - Focused on active recovery thru zone 2 work plus an added emphasis on time spent stretching and mobilizing to prepare our bodies to hit the last two training days of the week with intensity while maintaining quality movement patterns.
Fridays - We will squat heavy, continue moving our snatch forward, and do a little work on our overhead squat. Metcons will be semi-finals-esque meaning complex, heavy, and difficult, meant to prepare us for whatever comes this season. Let’s treat them as mini-competition style tests to ensure we keep the axe sharp. Accessory will vary.
Saturdays - Another opportunity to work on our skills plus some long cardio work to round out our training. Accessory will vary here as well.
Sundays - We recommend getting outside the gym and recovering in full or taking light active recovery. Do what you need/want to walk into next week feeling refreshed and ready to tackle training.
See you on the hustle-up app,
-Chris
Need help?
If you need a little more hands-on coaching or assistance, give us a shout at enter@thedarkplace.co and we’ll be happy to jump in.