17.3

So...three things.

1. Black Horse is not programmed for any specific day of the week. It is posted on specific days to help facilitate BHTers with weird work schedules. So here is the deal...if you are wrecked from the day before, REST. Sunday was for ALL OKCers who were interested in competing, not just for BHTers. We did some posterior chain smoking WODs on Sunday ("Posterior Chain Smoking" would be an answer on wheel of fortune in the "Before and After" category, buy an o and an i and you'll be set). Then, post 17.1 called for last year's Open WOD 12.2. Most people were destroyed from Sunday. If you were one of those people, I hope you rested Monday. I have had 17.1 programmed as it was for a long time and this was our best opportunity to do it
2. If you work Mon-Friday, my suggestion is that you begin to transition to a T/W/Th/Sat/Sun workout schedule with rest days on Monday and Friday. This way you can maximize your work over the weekend. It will also help GROUP 2  have the opportunity to do the WODs twice.
3. Some of you asked about the next strength cycle, It will be a mix of Power and Olympic Lifting. This Pull Cycle has had us Oly lifting all 5 days, we will be backing off of that schedule as we "train through the open". Marchish is the start of what will be a new mesocycle that will carry through to Regionals. March will have more pressing, some DL variations, Olympic lifts, and...my favorite...squatting. Oly lifting will still have a strong presence and will ramp up during April.

Oly Strength
1.Snatch - 1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
2. Block clean pull + clean (below knee) - 3 x 1(1+1) @ 85%
3. Snatch Pull - 2  @ 105%, 2 @ 110%, 2 @ 115%
                                          Block pulls should be at or just below the knees

Squat Strength
    Front Squat
          Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
          Work Sets 3 x 2 @ 95%

WOD
Class WOD

Goat/Engine WOD
5 minute pistol work to low box

AMRAP in 7 minutes:

   1 Rope climb
   20 GHD sit ups

   30 Pistols

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