Primary Training Session
Mobility & Activation
400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep @ 90-95%
B.
Three sets for times of:
30/22 Calorie Row or Bike Erg
50-Foot Handstand Walk
10 Bar Muscle-Ups
50-Foot Handstand Walk
Rest 3 minutes
C.
Three rounds of:
30 Banded Overhead Triceps Extensions @ 1010
20 Russian Kettlebell Swings
Athlete Notes:
REMINDER! The Open starts this week so our goal is to get some good workouts but to feel good going into Friday for 21.1. Make sure that you are giving good attention to recovery so you can still workout hard but feel good for future days.
Today we get to test some consistency on heavy clean and jerks. Really make sure that you warm up well and set yourself up the best you can for a successful lifting day heading into the open this weekend. If 90-95% isn’t happening today then just bump it down to 85% or less. We are looking for consistency across all sets.
Today’s conditioning is going to really be a test of gymnastic skills under fatigue. It is a fairly low impact workout so push yourself to see what you can manage while breathing hard. One of the biggest struggle for athletes is to convince themselves to kick up on handstand walks and get started. KICK UP! Test yourself and prove to yourself that you are capable of getting started even before you think you are ready. We’ve been doing lots of handstand walks this past training cycle so trust in your capabilities.
If you need to modify the movements, keep the reps the same and make the movement just more appropriate for your ability level. Bar muscle ups can be done as chest to bar pull ups and handstand walks can be performed as 20-25 seconds rounds of wall facing handstand shoulder taps. We want your hands to be healthy so if you feel like your hands are about to tear come down and cease all bar work.
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.
Engine Accessory Option
Every 3 minutes, for 30 minutes (10 sets) for times:
30/20 Calories of Assault Bike
Strongman Option
A.
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.
B.
Four sets of:
20 Sandbag Step-Ups to 6-8″ (70-100/150-200 lbs)*
Immediately followed by. . .
12/8 Calorie Assault Bike Sprint
Rest 90 seconds
*Bear hug a heavy sandbag and perform 20 alternating step ups (10 each leg) to 6-8″ platform.
C.
Two sets for max reps of:
60 seconds Sandbag Squats (Bearhug)
Rest 60 seconds
Warmup done
A) finished with a nice 245# clean and jerk. Felt pretty good.
B) round 1 – 5:17 – 1:25 row, 10 foot increments HSW, 4,4,2 MU and 10 foot increments HSW
Round 2 – 5:10 – 1:21 row, 10 foot increments hsw, 3,3,3,1 mu, 10 foot increments hsw
Round 3 – 5:06 – 1:18 row. 10,5,15,10,10 foot increments arms were tired at this point. MU 5 x 2 reps. Last 50 foot handstand was just suffering.
That walk got you at the end!!
A) 165 – these felt great
B) 5:03, 4:37, 4:38 – MU 5/5, HSW 25/25/25/15/10. Every round was the same – first round just took more rest
C) Done
Looks like you didn’t need that rest?!
Nope! I was being too cautious. My HSW and BMU have improved a lot
– morning with accessory on push (pecs, triceps…). 1 hour. And gowod mobility on upper body.
– warm up done
– emom power clean and split jerk @120k
– conditionning : on concept bike. All bar MU UB. Hsw 2x25ft.
4’11 / 4’02 / 3’59
Happy for a big baby.
haha nice work buddy! Now to start the Open off with a bang!
A 145/145/150/150/155/155kg
B just went hot 1:50/1:52/1:57
Rowed 30 cal in 55sec-1:00
Hstw 12-15sec x2
Bar mu unb
Made the transitions directly into each other so no stops.
Last set my grip got harder but got it done.
When i saw the video this morning i though 4 min would be a way to big window.
C done
Well damn! That was pretty damn fast! Great work!
A. 72,5 kg, one fail
B.
I- 4:40 Bike erg, MU UB, Hsw 2*7,5 m all sets
II 5:37 MU 9-1
III 5:41 MU 4-4-2
C Done, KB 24kg
That 1 muscle-up!! Went out hot on the first!
I really wanted to do the second set, I was already thinking that I would make it, unfortunately bam, one did not come
A. Every minute, on the minute, for 12 minutes: Clean + Front Squat + Jerk @ 75-80% 205×4 / 215×4 / 225×4 (75% -> 82%) B. “Maier” Four rounds for time of Run 400 Meters 2 Rope Climbs Squat Cleans* *Round 1: 8 reps @ 185/125 lbs *Round 2: 6 reps @ 205/135 lbs *Round 3: 4 reps @ 225/155 lbs *Round 4: 2 reps @ 245/165 lbs If you do not have access to a rope perform 10 strict pull-ups in place of the 2 rope climbs. *Modifications -> 300 meter Assault Run / 10 Strict Pull-Ups* Time =… Read more »
I would recommend hitting what’s programmed for tomorrow to get you a little deload coming into 21.1
Warm up done.
Built to a light 185lbs Clean & Jerk. First time doing jerks so didn’t push it and a little inflammation after snatching for the first time in awhile yesterday but movement patterns are coming back!
Conditioning: 3:41, 3:33, 3:34 – Rowed. UB Bar MUs, HS Walks in 2x25ft segments to prep for the open. Focused on quick turn arounds, kick ups and jumping up to the pull up bar straightaway.
SAO Done – 24kg RKBS, Blue Band Tricep Extensions.
????????????
A. Done
100kg
B.
3’43/4’33/4’33
Bike erg
Hsw 15m (section 7.5m) ub all round
Bmu ub all round
Hsw ub first round/ second round break/ third round break
Im happy, high volume hsw in past week pays off, very short transition
C.
Done
Great to see your hard work is paying off dude! Excited to see you showcase that further in the Open!!
A.
110-110-115-115-120-120 kg (90/95%)
B.
Bike erg
15 m hswalk
20 rep kB swing 32 kg ( I rested my hands, 2 cuts)
15 m hswalk
kB unbroken
Hswalk 7.5+7.5 m
4’14”–4’12”—4’30”
C.
Done ✅
30 rep banded
15 rep barbell Row
Where was the drop off on the 3rd set?
2 times he lost his balance at the start of hswalks And 10” on bike