Mobility & Activation
Choose any drill from this article that will help you prepare for your Front Rack position.
and then …
Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps
followed by …
Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)
Warm-Up Flow
35-54:
Complete rounds of 50, 40, 30, 20 and 10 reps of:
Double Unders (40-30-20-10 reps if using a Heavy rope)
Alternating Dumbbell Snatches (35/25 lbs)
55+:
Complete rounds of 40, 30, 20 and 10 reps of:
Double Unders (30-20-10 reps if using a Heavy rope)
Alternating Dumbbell Snatches (25/15 lbs)
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean + High Hang Clean + Jerk
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 70-75%
Please hold onto the bar for each set.
B.
35-49:
For time:
500 Meter Row
50 Toes-to-Bar
25/18 Calorie Assault Bike
25 Bar Muscle-Ups
50-54:
For time:
500 Meter Row
40 Toes-to-Bar
22/15 Calorie Assault Bike
15 Bar Muscle-Ups
55+:
For time:
500 Meter Row
40 Toes-to-Bar
22/15 Calorie Assault Bike
25 Chest-to-Bar Pull-Ups
Scaling Options for Toes-to-Bar
Knees-to-Elbows
V-Ups
Scaling Options for Bar Muscle-Ups
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar Pull-Ups
Band Assisted
Jumping Chest-to-Bar Pull-Ups
Time Cap: 12:00
Athlete Notes
Today we are working on accumulating volume with movements commonly tested in the Open. We have a big set of toes-to-bar sandwiched between a row and bike, then a big set of bar muscle-ups/chest-to-bar pull-ups to cap off the workout. The time cap for this workout is 12:00, so please adjust the rep scheme or movements if you know you’ll be longer than 12 minutes.
Your grip will be tested today! That means you’ll need to have a plan of how to break up your reps. Approach the 500 meter row as your ‘buy in.’ We shouldn’t see you setting a new 500 meter PR in this workout so take that inital row at around 85%. Try and keep a relaxed grip on the handle for the row. Have a piece of chalk placed on a j-peg for the toes-to-bar so you can chalk up quickly and without bending over to a chalk bucket. If you are strong with toes-to-bar then you can approach this in 2-3 sets. If you struggle with toes-to-bar volume then break these into manageable sets that allow you to stay in rhythm while still keeping your rest at a minimum. Push on the bike, but back off 2-3 calories before you finish so that you can get off the bike, take a calming breath and then go to work with your BMU/C2B pull-ups. Break these into manageable sets so that you avoid going to failure! We would suggest small, quick sets so that you give your lats and grip quick breaks. Please make a note in comments on how you broke these up!
C.
Every 90 seconds, for 13:30 minutes (3 sets) of:
Minute 1 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 3 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)
Additional Optional Strongman Accessory Work
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps (please use a band if needed)
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed
B.
Two sets for times of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed
Followed by…
Two sets for times of:
100-Foot Harnessed Sled Pull
immediately followed by…
100-Foot Yoke Carry
Rest as needed
Note weights used so that you can repeat and progress from these efforts.