Mobility & Activation
Every 90 seconds, for 9 minutes:
Station 1 – T-Spine Hold on Foam Roller x 60 seconds
Station 2 – Band Distracted Hip Flexor Stretch x 40 seconds per side
Station 3 –Banded Ankle Pulse x 40 seconds per side
A.
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 4 reps @ 75%
Rest 2 minutes between sets
*Feel free to use your rest time to practice a skill you’d like to work on (handstand walk, butterfly pull-ups, etc)
B.
Three sets of:
(Tall Snatch + Overhead Squat*) x 2
Rest as needed
*3 second hold in the bottom
and then …
Every minute, on the minute, for 4 minutes:
Touch and Go Power Snatch x 5 reps @ 50-60%
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
Touch and Go Snatch x 3 reps @ 60-70%
Rest 60 seconds
Every 30 seconds, for 2 minutes (4 sets)
Snatch x 1 rep @ 70-75%
C.
35-54:
Complete as many rounds and reps as possible in 9 minutes of:
3 Snatches (105/75 lbs)
3 Chest to Bar Pull-Ups
6 Snatches
6 Strict Handstand Push-Ups
9 Snatches
9 Chin-over-the-Bar Pull-Ups
55+:
Complete as many rounds and reps as possible in 9 minutes of:
3 Snatches (75/55 lbs)
3 Chest to Bar Pull-Ups
6 Snatches
6 Strict Handstand Push-Ups (3″ riser)
9 Snatches
9 Chin-over-the-Bar Pull-Ups
After finishing the 9 Pull-Ups, start back at 3 and continue the pattern until the 9 minute mark.
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
D.
Three sets of:
25 Banded Hamstring Curls
Rest 15-30 seconds between sets
Athlete Notes:
Happy 2022 Open Week 1! Monday’s during the open are days we want to work some solid lifting as well as a fun “open-style” workouts to get you primed for competing this weekend. Today’s workout is going to be a grippy one! If you choose to touch and go the snatches then just know that you may have to give a little elsewhere. If you choose singles then your hands need to be right back on the bar when it hits the ground. Be mindful on the strict handstand push-ups since you don’t want to burn out too quickly and get stuck at that station. If anything, break these up into manageable sets to avoid any “”grinding”” reps. Practice your most efficient version of pull-ups (kipping vs butterfly) for todays session. That said, if your hands start to tear AT ALL, please stop. Torn hands during the open are a NO NO!
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
Warm up:
500 Meter @ easy paced row
Rest 60 seconds
1000 Meter @ at 5k pace
Rest 90 seconds
500 Meter at 2-3k pace
Rest 2 minutes, then…
For time:
2000 Meter Row