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.
Mobility and warmup ✅
A. 205×4/ 225×2
B. 4:27/ 4:35/ 4:30
C. Done
Mobility and warmup done
A. C&J done at 215
B. 6:24/5:54/5:44 rx rig placement and hs walk around a few peeps near cable machines made it interesting.
C. Done
Added challenge! Good job working around a few obstacles!
A) 170 these felt heavy at first but god once I warmer up more
B) 4:21/4:42/4:47
C) done
Thanks Tino! Hope your day was awesome!
How’s things?
Going alright this week! Every thingbfeels pretty good training wise so far. Doing my best to keep my sh*t straight ????
A) Just did a few clean and jerks. Heaviest weight was 205.
B) 2:41/2:54/2:58
C) Done ✅
Good consistency!
Warmup done
A: 170-175
B: around 6 min w/ C2B and shoulder taps
C: done with 24 kg kb
Good work and just keep spending a couple minutes a day on handstand to really get them down.
A) 275 to 295
B) 2:53, 3:26, 3:56 rx
Broke the last set of muscle ups 6-4
That last set got ????
It’s a good idea for me to take the day off. ( really got acupunctured Jajajaja
I will resume training mañana
Enjoy some rest!
MOB & Warm up ✅
A. 165# (with belt) on all sets
B. 5:02 – 4:22 – 5:52 * Scaled to 22 cal, 15’ HS walk, 6 BMU, 15’ HS walk (per rd)
C. ✅ w/53# KB & red band
*Cleans felt good today! Chose to scale back based on others scores (trying to figure the target time for this) & to protect my hands for the Open! Feeling recovered & my ankle is better (I have some genetic joint laxity so little niggles are pretty normal for me).
Good to see you being smart and making sure you feel awesome going into 21.1!
Looks like you got some good work in still.
Mobility: done
A. 80%
B. 4:08/4:10/4:52
C. Done
kB 53
What happened on that last set?!
I got off on the fifth muscle up and did not respect the rest times
Mobility & Activation Done
Barbell Warm-Up Done
A. 49/ 49/ 50/ 50/ 51/ 51 kg (90-95%)
B. Three sets for times of:
22 Calorie Bike Erg
50-Foot Handstand Walk
6 Bar Muscle-Ups
50-Foot Handstand Walk
4:37/ 4:39/ 4:51
C. Three rounds of:
30 Banded OH Triceps Extensions @ 1010
20 Russian Kettlebell Swings @ 24 kg
Love the consistency!
A) 3 sets for time of
30 cal bike erg
10 strict hspu
10 bar mu
10 strict hspu
3’ rest btw rounds
Times: 2:53 2:53 2:57
All ub
B) 50-40-30-20-10 cal row
Between sets (4 times)
10 single arm devils presses with 50lbs
100 du
Easy tempo, around 18 min
C) 25 reps gtoh with 10-15-20-25kg plate
All sets has to be ub
Happy, that i was able to bend and do stuff like these, but it’s still nothing unfortunately. Definitely no real open this year as well…
Sorry to hear your season is over but pumped that you’re see progress back to health. Lets keep moving in that direction!
Kinda the same here, try to see only the positive side of the story.
Thanks!
A. 102Kg(85%)
B. Done Rx for movement quality at 80-85%
C. Done
Body feels tired and stiff. Backed off % on everything today and just tried to move through it.
Good call! ????????
Warm up done
A) All sets at 225 (~80%, deload)
B) RX 3:53, 4:24, 4:34
C) 4:00 with red band and 70lb KB
I forget, are you back inside a gym again?
Yup been back for about a month now. Good to go for the open!
Hey,
Could you/anybody provide me some information maybe about the equipment free diversion in the open?
I´m thinking about signing up for it, because the normal rx won´t fit with my lower back for sure, but i couldn´t really find any real information about it.
-experienced athletes
-difficulty on par with rx´d
-no equipment required
That´s all i found.
As far as I know the workouts will be just as challenging but with no equipment
I can’t seem to find much more info than that but if I do find more I will be sure to send it over,
Funny how little information is there, but the challenging part definitely sounds promising.
Thanks!