Mobility & Prehab
Spend 5-10 minutes rolling out any hot spots
followed by …
One-Two sets of:
Furniture Slider Hamstring Curls x 10 reps (you can use a foam roller if you don’t have furniture sliders)
Weighted Frog Pumps x 10 reps
Face Down GHD Hold x 60 seconds
A.
Every 5 minutes, for 15 minutes (3 sets):
200 Meter Run or Row
15 Supine Banded Lat Pull Down
15-30 seconds Hang from Pull-Up Bar
Barbell Complex (empty barbell)
1 Clean Grip Romanian Deadlifts
1 Clean Pulls
1 Hang Power Cleans + Push Press
1 Power Cleans + Push/Split Jerk
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean x 3 reps @ 50% of 1-RM
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Hang Clean + Clean @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Clean @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean @ 80%
C.
35-49:
Every 7 Minutes, for 21 Minutes (3 sets) of:
75 Double Unders
12 Deadlifts (185/135lbs)
12 Chest-to-Bar Pull-Ups
75 Double Unders
50-54:
Every 7 Minutes, for 21 Minutes (3 sets) of:
50 Double Unders
12 Deadlifts (185/135lbs)
10 Chest-to-Bar Pull-Ups
50 Double Unders
55-64:
Every 7 Minutes, for 21 Minutes (3 sets) of:
50 Double Unders
12 Deadlifts (135/95 lbs)
12 Chin-over-the-Bar Pull-Ups
50 Double Unders
65+:
Every 7 Minutes, for 21 Minutes (3 sets) of:
25 Double Unders
12 Deadlifts (135/95 lbs)
25 Double Unders
10 Chin-over-the-Bar Pull-Ups
25 Double Unders
D.
Three sets of:
Glute Ham Raises x 5 @ 2111*
Rest as needed
and finish with …
One set of:
Banded Hamstring Curls x 50-70 reps
*Band Assisted Glute Ham Raises
Athlete Notes:
Todays conditioning touches on a few movements we haven’t seen yet in the Open. Smooth is steady on these three sets and you should have at least 45 seconds of rest if not more. Lay out your rope so it is easy to grab and not tangled, then do as many as you can while in rhythm. If you break then just quickly gather yourself and start jumping again. You can break the deadlifts up to reduce grip fatigue by doing 6/6 or even 6/4/2 but be quick to get your hands back on the barbell. Then no planned breaks on your pull-ups; stay on the bar as long as you are in rhythm. No need to chalk up either since you will be chalking up during the remaining rest time. Finish with smooth double-unders that aren’t hurried but consistent and calm. Enjoy this one!
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.
Bike Option
5 Minute Easy Pace on the Assault or Echo Bike
Followed by…
Three sets of:
20 Second Hard Effort
40 Second Easy Effort
After the third set rest 2 minutes and then…
20 Minute Assault Bike Test*
*Note average RPM’s and Total Calories Obtained.
Compare results to 1/10/2023