Primary Training Session
A.
Every minute, on the minute, for 15 Minutes (5 sets) of:
Minute 1: Nose-to-Wall Handstand Hold x 30 Seconds
Minute 2: Bar Muscle Ups* x 4-6 reps or Strict Pull-Ups x 8-10 reps
Minute 3: L-Sit Hold x 20-30 Seconds
*Do not rush through the bar muscle ups. Take your time at the top to think about your next descent and how to make it as efficient as possible.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 60-70%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 70-80%
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″” Below the Knee)
C.
Three sets for times of:
10 Devil’s Press (50/35 lb DBs)
20 Toes-to-Bar
30 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
400 Meter Run
Rest 3 minutes
D.
One set of:
100 Incline Dumbbell Tate Press
Light weight and just move steady.
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.
Strongman Accessory Option
A.
Ten rounds for time of:
50-Foot D-ball Carry (150/100 lbs)
10 Sand Bag Squats (Bear Hug)
B.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips
You need to go heavy, if you can do 5 reps throughout the workout, the weight was too light. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
When the running clock reaches 10:00…
C.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raise
5 Biceps Curls
For Delt Raises go heavy, 5 reps should be the max you can do.
Assault Bike Conditioning Option
Ten sets of:
30 seconds of Assault Bike
Rest 30 seconds
At the 10 minute mark, rest 2 minutes and then repeat for a total of THREE sets. This piece will take a total of 34 minutes
Compare results to October 8, 2019.
Mixed-Modal Accessory Option
Against a 90-second running clock…
10 Goblet Squats (32/24 kg)
10 Double Dumbbell Ground to Overhead (50/35 lb DBs)
Max Calories of Assault Bike in remaining time
Rest 90 seconds and repeat for a total of SIX sets.
Four sets of: Snatch Lift-Off + Power Snatch @ 70-80% – 155 (staying light this week) Rest as needed Followed by… Three sets of: Snatch Lift-Off + Snatch @ 75-85% – 165 Rest as needed Couldn’t pass up this Aerobic/Gymnastics Accessory Option from a few weeks ago. Looked too fun A. For time: 100/70 Calorie Bike Erg* *Every 2 minutes, including 3,2,1 GO!, perform a 25-Foot Handstand Walk. When the running clock reaches 12:00… B. For time: 30 Devils Press (50/35 lb DBs)* *Every minute, on the minute, including 3,2,1 GO!, perform 3 Bar Muscle-Ups. When the running clock reaches… Read more »
Back to feeling 100%?
Feels like it. Not sick anymore. Body feels good. I’m just kinda taking this week day by day. I feel like I need a mental break after the open.
Good to see! Use this week to have some fun and reset both physically and mentally. You’ll reap the benefits and feel great going into the next cycle!
A. done
B. 110/110/115, 125/125/130, 130/130/130/135/135/135-kept it a little under my percentages, shoulders were pretty tight today after the 20.5 redo yesterday.
C. did the mixed-modal instead of the primary, honestly because the primary just didn’t look like something I wanted to mentally attack today lol…I got 11 calories each round so a total of 66. I had about :45 each round for the bike. It was definitely harder than I thought it would be.
D. done
How did your repeat of 20.5 go?
:37 improvement!! 18:16..still not a fantastic time overall but I was happy with it. I don’t know if I’ve ever done 40 muscle ups in a time frame like that so I was honestly happy I finished with time to spare.
Awesome work! Great to see your training paying off over the past 5 weeks. Are you happy with how everything went?
Primary
A. Done, 6 BMU and 20s L sit (I hate it)
B. High Hang Sn 145-155-170, Hang Sn 170, failed twice, shoulder not feeling good so I stopped. I need to nurse this back to 100% and make sure to warm it up better moving forward.
Assault Bike Condo
~320 cal
Accessory (From Primary)
D. 15lb DB Tate press
Thats all for today
Solid days work!
Pts.
A. Done.
Bar muscle ups a bit inconsistent.
Lsit 20 sec each round.
B. 50-55-55kg
55-60-65kg
65-65-65kg
Felt good.
C. took it easy and replaced 400m run with 50m walk with 70kg d-ball. Scaled db to 15kg
Each round about 8 min.
D. Done @ 10kg.
Had some motivational problem today i think. Everything was bothering me and stopping me from performing even little things that dont matter.
Everyone has those days. Best thing to do is to make sure you keep training fun and do things that you enjoy. Even if that means jumping into a class and working out with your peers. I hope you feel back to your normal self tomorrow!
A. Done did 2-3 bar MU
B. @85 for high hang @95-105 hang @@105-110
My snatch were not the best today but I feel like I learned a lot! I was really hitting the bb off my thighs way too low so am working on finishing my pull. The high hangs are good for me!
C. Done w/500m row instead (bc of foot and and some weird ligament thing in my ankle ?) also did DB step ups cause of foot again
Finished the whole thing including 27:09 ?
—ROMWOD
Will do some strong man this afternoon and BJJ
How did the final Open workout go? Did you manage to get any video of todays snatches??
No video ?. The last 20.5 was good for me.. lol
Did the first 2 min of MU attempts didn’t get any. The did 6rounds of 15then 13 cal row and 20WB then when back to MU and got 5 so I am happy. I think I am better at MU under fatigue. But I am really gonna work on MU and HSPU this year ??
Have you considered the gymnastics program? I think it would really help.
A) It was real cold in the gym this morning, so did the du/bike erg/step up nasal breathing workout to get moving a bit
B) High hangs at 165, hang at 185, 2 position at 195
C) 6:25/6:28/6:33 on the air runner, that got grippy
D) Done with 12.5s
Strongman
A) 8:15
B) Did pullups instead of rows
C) Did chin ups instead of curls, 15# plates for the raises
Now I just wish Filthy 50 would release some more workouts!
A.
Done
1 set MU 1 set pull up S.
B.
60-65-68 kg
70-72-75 kg
78-78-80 kg
C.
7’00”-7’10”-7’18” ( no run but 500 m row)
A Bike
22 set 30” on 30” off
241 cal
Make sure you take this week as an opportunity to eat after the Open and also get your mind right to attack training in the lead up to AGQ.