Please use this week as a deload week. The Open can stress your adrenals, more then you think, so please reduce the volume of training this week as we gear up for the new cycle on November 18th. The training is in a different format this week so feel free to adjust the program based on how your body feels!
Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch
x 60 seconds per arm
followed by …
One-Two sets of:
Y’s, T’s, W’s x 5-8 reps each
Plank with Forward Reach x 5 reps per arm
Plank with Lateral Reach x 5 reps per arm
followed by …
Three sets of (not for time):
Assault Bike x 15 calories
Plank Shoulder Taps x Max Reps in 30 seconds
Snatch Progressions
Every 90 seconds, for 9 minutes, complete (6 sets):
2 Snatch Lift-Offs + Snatch Grip Deadlift with a 6 second descent @ 90-100% of 1-RM
Single-Leg Loading Progressions
Five sets of:
12 Front-Racked Alternating Reverse Lunges
Rest as needed
Build and make the final three sets heavy.
Classic CrossFit
As many rounds and reps as possible in 10 minutes:
30 Double-Unders
10 DB Box Step Overs (24/20″)
10 DB Push-Press
35-54: 50/35 lbs
55+: 35/20 lbs
Posterior Accessory Work
Three sets of:
Weighted GHD Hip Extension x 15 reps @ 1012
(should be heavier than October 21)
Rest as needed
Banded Glute Bridge x 25 reps (fast)
Rest as needed
Additional Optional Strongman Session
Every 2 minutes, for 12 minutes, complete (6 sets):
Sled Push x 50′
(Max weight and no stopping)
Two sets of:
100-Foot Heavy Sandbag Carry (Bear Hug)
Rest 2 minutes
100-Foot Farmers Carry (Heavy)
Rest 2 minutes
Additional Optional Core Work
Two-Three sets of:
GHD Paddling x 20 reps
Rest 45 seconds
Side Plank Hip Drops x 30 seconds each leg
Rest 45 seconds
Hotel gym and hotel room workout, so had to modify
DMAW modified with burpees instead of AB
Lift-off + deadlift with 25 kg DBs x 2 (clean grip)
Lunges: built with DBs from 15 kg x2 to 25 kg x2
Conditioning: 4+34 reps
15 air squats
10 DBs bench step-overs (15 kg x2)
10 DB push presses (15 kg x2)
Accessory: three sets of 20 back lifts with feet under bed + 25 banded glute Bridges
Additional core: GHD paddling with feet under bed and resistance band as paddle + side plank hip drops
A day behind
DMA done
A. done
B. Did strict press up to 45#, failed at 50# but able to push press 5 reps each arm
C. EMOM done with Airdyne 14 cal
D. Done
DMAWU) done
Snatch complex) done (3 sets 205#, 3 set 215#)
FR Alt RL) 95# to 165#
Condo) 3 rds + 38 (didn’t push pace)
Posterior accessory) done
Strongman) skipped
Core) done
Warm up complete
Used 75# for snatch lift off and deadlift
Conditioning did 60 singles. 4 complete rounds plus 60 singles used one 20#db for step overs
Have a great day
You too!
How Many dumbell? One or two.?
Thanks
Two DB’s!