12.4

Long Post today, please read it and comment.

• Tanks and T-Shirts
• So... after today, the shirts are definitely in the works. It looks like there will be a girl and guy tank option and also a t-shirt option. Before I can order them or even get pricing ideas, I need to know who wants one and the size you think you will want. Even if you have posted that you want one on a previous post, post here with size and style.
• Programming Comments
• This next cycle (which starts next week) is going to be important as we ramp up for The Open. The weekly structure will change a bit. Keep Building. Stay focused. This training is a marathon, not a sprint. There will be ups and downs in your training. The Open starts 6 weeks from today and we are still building. Stay hungry but be patient and stay injury free. 
• As we look to The Open we will continue to pay attention to the cadence of your WODs. The strength and engine WODs I have been programming should have already laid this groundwork, whether you realized it or not. Start to pay attention to where you break down in WODs and why. Work on your mental toughness. The Engine work we will be doing will also help with mental management of your WODs and with rep planning.
• BHT Clinic
• Ginny and I are talking about having a BHT get together. We would do some individual and team WODs We would work on perfecting some lifts and skills. Dates are in the works for early February (2nd or 3rd-ish).

      Post your shirt size, post if you could make either of those afternoons, and stay hungry.

Oly Strength
  1. Jerk 3 x 5 @ 75%
2A. Push Press 5 x 2 @ 80%, 4 x 2 @ 85%
2B. Snatch high pull 5 x 2 @ 75%, 5 x 2 @ 80% 
3. EMOM for 6 mins: Alternate
             Odd:  45 seconds: 6 Unbroken push press. Heaviest possible weight.
                                           Hold in rack position for the  remaining 45 seconds
             Even: 45 seconds: 5 strict pull ups. On 5th rep, chin above bar hold for
                                           the remaining 45 seconds. If you drop, get back on the bar.

Squat Strength
This is the last day of the 12 week Hatch squat cycle. Yes it is the same as 12.2, enjoy it
Back Squat                              90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
Front Squat                              90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%

WOD
Class WOD
For Jackie, stay calm and solid on the row. Then, kill the thrusters and pull ups.
Manage yourself well and don't take any big breaks. PR today.

Goat/Engine WOD
Alternating Tabata Minutes for 6 Minutes
Even: 1-2 Rope Climbs
Odd: X
            So...Even min are 30 seconds for 1-2climbs,
            30 seconds for another 1-2 climbs
            Odd mins are 20 seconds of X, 10 seconds rest,
            20 seconds of X , 10 seconds rest
X is your goat to pick, you can choose between
1. 7 unbroken TTB
2. 5 unbroken C2B pull up
3.6 Box jump (rest at the top of the box ONLY, bound out of the bottom)
4. ME kipping HSPU to a paralettes (Drew)
5. 3 Muscle Ups
6. ME Double Unders

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