Primary Training Session
A.
Two sets of:
Depth Jump w/Vertical Take-Off x 6 reps (High Box)
Rest 15-30 seconds between jumps
Rest as needed
Depth Jump w/Vertical Take-Off x 6 reps (Low Box)
Rest 15-30 seconds between jumps
B.
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
10 Ring Push-Ups
20 Air Squats
30 Double Unders (Heavy Rope)
C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed
D.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
For max meters:
30 Minutes of Rowing
Running Endurance Option
Run 1200 Meters @ 60-65%
Followed by…
At 90-95% of Max Speed:
30 Seconds of Running
Walk/Jog Until You Feel Recovered
60 Seconds of Running
Walk/Jog Until You Feel Recovered
2 Minutes of Running
Walk/Jog Until You Feel Recovered
3 Minutes of Running
Walk/Jog Until You Feel Recovered
2 Minutes of Running
Walk/Jog Until You Feel Recovered
60 Seconds of Running
Walk/Jog Until You Feel Recovered
30 Seconds of Running
18.5 redo – 155 reps (11 more)
May consider doing something else this evening
Session two
Plyo stuff
Conditioning
500m row
10 ring push ups
20 air squats
70 double unders
5+475meters I think?
Landmine rows + tempo ring dips
Session one
30 min max meter row: 7536
10 min splits were
2482 2:00.8 28
2528 1:58.6 29
2527 1:58.7 28
Single leg deadlifts against the wall with 10 lb lbs and lunges with my safety bar training wheel apparatus 75 lbs
Just hit 18.5 — 125 reps
Needed one more c2b to get to 21s ?
Congrats on completing the Open!
A. Done.
B. 4 + 9 air squats
C. Done with 125.
D. Done with 35 on the 45 bar.
Rowing 7422
Yesterday was 18.5. I got 54 reps. And I’m pretty pleased. I’m not in the same situation as most of the other athletes on here. I got my first pull-up in August. First C2B in December. In fact, just completed my first Open with all rX workouts. It’s pretty fantastic thinking about the progress that’s been made hahahahaha. That being said, I will be redoing it Monday. I think I could pick up a few more reps.
Awesome work in completing the Open! It’s been great following your progress and how far you’ve come in such a short space of time. I’m excited for that to continue!
Primary training session
A) done off 24” box and 20” box
B) 5 rounds and a couple of meters into the run. Felt good to move. Ran on the wood way
C) done with 115
D) done had 65lbs for landmine rows
Fun Saturday!
A) done
B) 4 rounds plus 15 dubs did a 500m row in place of the run.
18.5 didn’t go so hot so I’m going to redo it Monday and do bigger sets on the C2B and see what happens
Good luck monday!
Session two
18.5 151 reps (+30 from when we did it in 2016.)
#2019
Looks like you’ve got a little bit better since then ?
Decent
18.5: 112 reps. Goal for this new year be mentally stronger!
Thanks for all your advices coachs!
Congrats on completing the Open Thomas! Lots of great takeaways and lots to look forward to in the upcoming season!
A. Depth drops done
B. 3 sets of
20 shoulder taps
30 sec L-hang
2 mins banded March (30# ball)
C. Back squats
5×155/4×216/3×256/2×295/2×330/2×330/355/355
Conditioning (5+400m run)
25 min amrap
400m run
10 ring push ups
20 kbs 75#
30 air squats
40 dubs
E. 2 sets of ring dips/ 75# rows x 6 reps
Did the open work out today because had 11.5 hour shift yest. Got 127 reps. I’m happy because my chest to bars never felt as good as they did today, but I wish I kinda stepped on it a little harder so I would have got through round 21 but I can’t wait to hit it hard Monday
Great work Anthony!
A. Done ✅ (is the high/low box the one we start on or land on?)
B. Done ✅ 6+100 Meters (did 300m on assault runner and 50 dubs with regular rope)
Start on the high or low box. The box height you jump on remains the same height.
B. 5 even
Subbed 20 cal on bike for the run
A. Done
B. 6+400+10
C. 60-80-90kg
D. Done
Session 1: 1. Plyo stuff done.. I have a hard time figuring out which box heights to use for the high vs low. I’m very inexperienced with this type of training so I am not really sure how it should “feel” effort wise. 2. Back squats from competition blog for the day 3. AMRAP 20- 7 full Rounds + 100m run 4. 3 sets GM/REVERSE LUNGES- @155# I tried to push the weight a little more here but after looking at my video I feel like I was getting a little forward movement in the knees, so not sure if… Read more »
Any issues or questions with movement and whether your doing them right or not take a video and post it to the FB Page. We can take a look and help from there.
Session one
Stretching
Banded gm + bike at 75 rpm + box bridges
3-4-5
:58-:54-:54
Slow is fast
Bike done