043 Quarterfinals Prep

Send us Fan Mail2024 QUARTERFINALS PREPThe Open does not matter.QUARTERFINALS6 days instead of 4Overall Higher tension requirement than Open – strength increases in valueHigher density than Open - more bottlenecks, more grouping of scoresBoth of these have lead to lower work rates than OpenCommonly tested movements (for most of these hit 2x per week):Rope ClimbGHD Sit-UpHSPU/Strict HSPU/WFHSPUBattery + Box JumpTotal/max or near-max contractionRowDumbbell Overhead Lunge/Carry/Shoulder to Overhead Other movements I am including in training weekly at this time:Pistol (tempo)Shuttle RunsV-UpsWall BallsCrossoversRing Muscle UpsTrends and trainingLast year the density requirement became a lot more pronouncedI am prioritizing this in training with fewer transitions, bigger sets in a single patternExamples: 30 Cal Row @1400/1100+ cal/hrMax UB WB @20/30# to 9/10’ For Time21 WFHSPURest 1 Minute9 RCRest 1 Minute21 Strict HSPURest 1 Minute18 RMUSEMIFINALS (sample size last year, prior to that all the SFs did their own thing and it was a mess)Same trends from Open to QF Higher tension – strength more valuedHigher density – more bottlenecking of scores, strength more valuedEvery single workout had VERY high tension contractions – the strongest moved on (heavy sled, RMU with backpack, Linda, max snatch, 60% snatches, 50% OHS, WFHSPU, seated LLRC, heavy bag) Very exclusive cutline 40/region Aspiring SF athletes do well to target in-person regional competitions to develop the skill of competing and to make memories