The Open is upon us much sooner than normal but you all are well prepared to tackle the events in these upcoming weeks. You guys will be on a Maintenance Cycle during the Open. Here is an overview of the next few weeks:
Fridays will be dedicated to tackling the Open event. If you are participating in the Open and have a flexible schedule then there will be an AM session to test out portions of the Open Event and then a PM session when you’ll tackle the event. If you can’t split the sessions into two then no problem! (Strategy notes will be added to the program as soon as possible late on Thursday night.)
Saturday will be a day to flush out the system and just move. If you will be repeating the Open workout and can only repeat on Sunday then this will be your rest day.
Sunday will be a rest day.
Monday will be a regular training day or repeat for those needing/wanting to repeat.
Tuesday and Wednesday will be regular training days.
Thursday is a rest day (I strongly encourage you all to rest, however, there will be an optional running session provided)
Please note that there will be optional sessions Monday-Thursday. These sessions are not mandatory sessions. Some athletes recover well and can do two sessions a day so will add in the optional sessions. Some athletes will choose the optional sessions over the primary conditioning session based on their own schedule or weaknesses. Please make the best decision for your body and what will put you in the best position to recover well. Remember, the name of this game isn’t how much you can do but how well you can recover!
Dynamic Mobility, Activation and Warm-Up
Spend 3-5 minutes performing Banded Scarecrow
followed by …
Two sets of:
Rocking Box Bridge x 15 seconds (you may also do this on the floor)
Rest as needed
followed by …
Two-Three sets of:
Row 300-400 meters @ medium pace
Alternating Single Leg V-Ups
x 20 reps
Wall Walk x 2 reps
Gymnastics Skills & Drills
Every 45 seconds, for 3 minutes, complete (4 sets):
Hand Plank to Lean x 2 reps
followed by …
Every 60 seconds, for 4 minutes, complete (4 sets)
Donkey Kicks x 5 reps
-OR-
Donkey Kick to Box x 5 reps
followed by …
5 minutes of:
Handstand Walk Practice
*If you do not have HS Walks, then please complete the following:
Two sets of:
Wall Facing Handstand Marching x 12-14 reps
Please review this video for reminders of HS Walk Basics
Clean Progressions
*Suggested Barbell Warm-Up
Complete 3 reps each with an empty barbell:
3 Clean Pulls
3 Cleah High Pulls
3 Muscle Cleans
3 Front Squats with a 2 second hold @ the bottom
3 Hang Cleans
Every 2 minutes, for 16 minutes (8 sets):
Clean High Pull + Hang Clean
*Set 1 = 2 reps @ 60%
*Set 2 = 2 reps @ 65%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-7 = 1 rep @ 75%
*Set 8 = 1 rep @ 80%
Conditioning
35-54:
Three sets for times of:
400 Meter Run
30 Alternating DB Snatch (50/35 lbs)
20 Toes-to-Bar
10 DB Thrusters (50/35 lbs)
Rest 3 minutes
55+:
Three sets for times of:
400 Meter Run
20 Alternating DB Snatch (35/20 lbs)
15 Toes-to-Bar
10 DB Thrusters (35/20 lbs)
Rest 3 minutes
Please substitute V-Ups if for Toes-to-Bar if needed.
Upper Body Accessory Work
Two sets of:
Single Arm Banded Tricep Push-Downs x 20 reps per arm
Banded Face Pulls x 20 reps
Rest as needed
Optional Strongman Session
Three sets for max weight of:
100-Foot Harnessed Sled Pull
Rest 60 seconds
Rest 3 minutes, and then…
Three sets for max weight of:
100-Foot Reverse Sled Drags
Rest 60 seconds
Optional Core Work
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
DMAW done Handstand practice done Cleans: Built from 36 to 53 kg, felt good! Conditioning: Total time 23:50 min (Not including any rest after last set) Run (incl transition and clothes off): around 2:20/2:11/2:14 Snatches: 30/30/30 TTB: 14-6/15/5-15/5 Thrusters: 10/10/10 1. 6:02 2. 5:48 3. 5:58 Grips on and off as I couldn’t have them under the jacket. Upper Body Accessory Work done Optional core work done with med ball 14 lbs. Must go up to 20 lbs next time I also did snatches and single-leg work from Thursday as I have a short time slot to train tomorrow morning.… Read more »
Hs practice done
Clean section 95/105/110/118/125–cleans felt ez today
Big snowsrorm again, 400m ski instead of run, also v-ups because hands were sore 6:15/6:30–only time for 2 sets
HS walks done
Cleans 90 to 120
Conditioning 5:03 4:55 5:02
Well done Litsa!
DMA
HSW PROGRESSIONS
CHP+HC= 175, 185,205,215,225,235,245,250
CONDITIONING = 6:04,6:19,6:07
SN UB ALL 3, T2B = 12/8,12/4/4,12/4/4, THRUSTERS UB
RAN OUT OF TIME
chp.hc: 270
Metcon: <5m
Solid Brent!
A day behind
DMA done. Loved shoulder openers by Kristin Holte
A. Jerk drills done
B. 3FS+J @ 125
C. 2:04 (UB snatches)/2:28 (fast single snatches)/2:40 (C+J)/3:01(C+J)
ran out of time
Aren’t they awesome?!
DMAWU) done
Gymnastics) done (practiced HS walk over weight plates)
Cleans) 75,82,89,93,97,100,103kg
Condo) skipped
Accessory) skipped
small sled on rubber mats) harness fwd/rev 50kg, 75, 80 – rev drag 80kg,80,85
Core) skipped
Lost time finding harness for the sled so I didn’t get to much today…
A) (in kg) 54/58/63/67/5.72
Conditioning : 7’34″/7’20″/7″35′
Sled; 175kg
Clean hang clean 69,65,70,80,85
Conditioning. 5:58, 5:46, 6:05. Twisted my knee doing wall balls on Saturday so did not go low in thrusters. Hopefully it will be better soon. I think it is torque that causes the pain. Was able to do clean without pain
Have a great day
I am sorry to hear that – I hope it is getting better each day!
Thank you. It feels a lot better today
A. HS walks ok today only 1 break for 25′
B. 140/155/165/165/175/175/175/185
C. 6:28/6:05/6:15
Db snatches all UB
T2b 12&8/7&7&6/10&5&5
Db thrusters UB
D. Tricep push downs banded pull done
E. Med ball rotations done 20#
Great job Tom, especially with your HS Walks!