Mobility + Prehab
Chest-Opener x 6-8 reps @ 3011
Followed by …
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
Warm-Up
2 Minutes BikeErg / Row / SkiErg
15 Banded Pull-Aparts
2 Minutes BikeErg / Row / SkiErg
Bottoms Up KB Press x 5-10 reps per arm
2 Minutes BikeErg / Row / SkiErg
3 TGU’s per side
A.
Every 2 minutes, for 20 minutes, complete (10 sets):
Behind the Neck Jerk x 2 reps @ 55-70%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics. Please use blocks
B.
35-54:
Every 10 minutes, for 30 minutes (3 sets of):
1000 Meter Row
40 Wall Balls (20/14 to 10/9′)
500 Meter Row
20 Chest to Bar Pull-Ups
55+:
Every 10 minutes, for 30 minutes (3 sets of):
1000 Meter Row
40 Wall Balls (20/10 to 9′)
500 Meter Row
20 Pull-Ups
C.
Three sets of:
Neutral Grip Dumbbell Bench Press x 8-10 reps
Rest as needed
8-10 Tempo Stationary Dips @ 31X1
Rest as needed
Athlete Notes:
Some sneaky volume is built into todays conditioning piece. The chances you’ll see wall ball shots and pull ups in the Open is high so we want to build some good volume in with these movements. Feel free to adjust the reps OR challenge yourself to a heavier wall ball or higher target. Here are some take aways I want you walking away with from todays session:
1 – Pacing for a 1000 meter row versus a 500 meter row. What does that pacing difference look like to you? Is it the same? Are you sprint starting with each distance?
2 – Mentally staying engaged on your wall ball shots. You don’t need to break at very specific points; challenge yourself today to go by feel
3 – If you want to use grips for your pull-ups and, if so, what grips you will use. I know many of you are trying out new grips or are looking to get some grips. If you do want to use grips then start training with them regularly so you feel comfortable using them when the Open starts.
Make sure you have at least 60 seconds of rest. If you don’t after set one then reduce the distance of the 1000 meter row to 500-750 meters.
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.
Running Option
Two sets of:
250 Meter Row @ Easy Pace
250 Meter Row @ Moderate Pace
150 Meter Row @ Easy Pace
200 Meter Row @ Sprint Pace
Rest 2 minutes between sets
Followed by…
Two sets of:
20 Second Hard Effort Row
40 Second Easy Row
After the second set, rest 2 minutes, then…
Test 2000 Meter Row
*Note total time, average splits/500m, and average strokes/minute.