PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open.
If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.
Workout of the Day
A.
Three sets, not for time, of:
Sotts Press x 5 reps
Handstand Walk x 10-15 Meters
L-Sit x 45 seconds
B.
Every two minutes, for 20 minutes (10 sets):
2 Power Cleans + 1 Split Jerk
(pause for 2 seconds in the receiving position of your split jerk)
Build over the course of the 10 sets to something heavy for today.
C.
Three sets of:
Clean-Grip Halting Deadlift x 3 reps @ 4131
(use straps if possible)
Rest as needed
D.
For time:
25 Push Press
50 Burpee Box Jump-Overs or Step-Overs (24″/20″)
75 Calories on Concept 2 Erg
100 Double Unders
40-54:
135 lbs/95 lbs
55+:
95/65 lbs
A. Done
B. Worked up to 185#
C. Skipped
D.14:10 – we just got a ski erg . This was death and went 25cal / 25 /25
Disappointing day – got 2 reps less. C2B are my new goat.
Did class wod afterwards – 24:15
3rds of: 21K2B, 21KB Swings 35#, 21 Pushups, 2 rope climbs, 21 box jumps, 21 back ext, 150 walking lunges.
Shaking it off and will just have to work harder this week.
Did this one today
A. Done
B. All sets 70-75kg
C. Skipped
D. 17min. Didn’t have energy on tank because did 15.2 at Sunday & at Monday.
15.2 134 reps, same as last year, all singles, all I had
Worked with oly coach on:
Cleans, push press, FS and clean rdl
D. 14:03
14.2. 83
15.2. 124. Friday
15.2. 87. Monday
Thought I paced well and felt recovered but came up short. This was one of my worse events from last year because I do single Ctb. Still a weakness, I really thought I could better my score. Will keep on doing my best! Thank you!
***Still have stitches in right middle finger so modified…
A. skipped hs; accumlated 30 sec L-sit & SOTS press (used training bar-these are still a struggle for me
B.did deadlifts instead; up to 245 (need to keep bar off fingertips)
D. embarrassed to report a slow 22:22; did burpee step-overs…still battling DUs
15.2 – 169 reps…second attempt…first attempt on Saturday = 140 reps
14.2 – 130 reps
I am pretty happy with the results.
🙂
45-49 Amazing on the increase in average reps for 15.2 this year compared to 14.2 last year! Either this age group practiced C2B all year or we had a bunch of studs enter this age group. My 127 this year 513, 127 last year 267, what a difference, great job everyone!
Had to travel to Toronto for work the past week; long hours, crappy diet, and no exercise. Did not feel my best for taking on 15.2
15.2 (50-54) 109 reps. 30 better than last year.
Did 15.2 on Friday, got 84 Reps (75 last year). Was kinda pissed! only 4 reps away from the 3rd round…so tried again today and go 85! yeah…I tried! OHS were all unbroken both days…but the CTB took it out of me…on Friday I was able to break into half sets until the last set of CTB, but today, they were horrible, couldn’t keep my grip…And what is most frustrating is I wasn’t even tired after what work I did do.
Off to work on CTB…
A.
Handstand progression
L-Sit Progressions.
Ugly sorts press@45
All are still a work in progress
B. 225
C. Skipped due to time
D. 13:04
15.2 redo
182
After a totally disastrous showing on Friday (only 70 points due to an equipment fail: I did it in lifting shoes), reached a score today that exceeded my goal of 175. Thanks to the Invictus visualization tape, I was able to focus on today and get into the zone. yay.
15.2 re-do
204
broke that 200. I ran out of grip….simple as that!!
Stooked!
on the AD as I type!!! CHEERS
A-modified but done
B-up to #225
C-#255
D-11:05, ouch (burpees only-100 BJ yesterday)
15.2
Last year 119
1st time this year 122
2nd time today 132
Glad it’s over!
redid 15.2 on sunday. 141 reps. that is a 20 rep increase. i’m happy with it.
today, did sat. wod- although chicago is thawing, too many icy spots- yes, san diego would be delightful. air dyne- and 12 pushups. i enjoyed it. stability work completed as well.
congrats you guys on some great numbers!
Great improvement Carmen!
thanks nichole, staying positive and having fun with it this year!
A. Done except no hs walk, Palm sore
B.65/70/75/80/85/90/95/100/110/125/135
C.125/155/180
D.85lbpp(too light should have done 90) everything else rx at 18:30
redid 15.2 today
14.2 125
15.2 135 friday
15.2 174 today
Solid improvement Jeff!
Re-did 15.2 today, 142 reps vs. 133 Friday. Better use of transitions between movements, C2B all singles on that last set.
15.2 118 reps. Not good at all but under the circumstances, I am ok with it. Last year was 119 reps, and no injury/pain. this year 1 less and running at 60% of performance. Been having massive pains since Wednesday night, was doing ok today from about 1am until now. glad I was able to get it done, kept on having to put it off due to condition. Pain is back and I am back on the couch, sadly.
you guys are doing great! keep up the good work!
Way to fight Kelly!
Thanks, fighting as hard as I can!