Primary Training Session
A.
Every 6 minutes, for 18 minutes (3 sets) of:
30 second Nose-to-Wall Handstand Hold
15/10 Calorie Assault Bike
15 Double Dumbbell Front Squats (50/35 lbs)
30-60 second Nose to Wall Handstand Hold
15/10 Calorie Assault Bike
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 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
C.
Every 4 minutes, for 24 minutes (6 sets):
30/25 Calories of Rowing
6 Single Dumbbell Box Step-Overs (70/50 lb DB to 24″/20″ Box)
3 Ground to Overhead
Your MUST finish each set under 3 minutes, and the ground to overhead should take up 15-29 seconds of that time. Your goal will be to determine how much you can lift for three reps in that time domain. In other words, what can you manage (with good mechanics) under fatigue? Males may want to start around 225 lbs and build from there each set; females might start around 155 lbs.
D.
Two sets of:
40 Goblet Squats (24/16 kg)
Rest 60 seconds
40 Kettlebell Deadlifts (24/16 kg)
Rest 60 seconds
E.
Three sets of:
30 Banded Glute Bridges
30 Banded Leg Curls
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.
Aerobic/Gymnastics Accessory Option
A.
For time:
100/70 Calorie Assault Bike or 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 24:00…
C.
For time:
100/70 Calorie Row or Assault Run
*Every 2 minutes, including 3,2,1 GO!, perform 30 Double Unders + 7 Strict Handstand Push-Ups.
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
B.
Two sets for times of:
400 Meter Run @ 95-97%
Rest 60 seconds
800 Meter Run @ 95-97%
Rest 4 minutes
Rowing Endurance Option
Ten sets of:
Row 500 meters @ 2000 meter PR pace -2 seconds.
Rest 90 seconds
Long wkend driving to LA and back to SF- body feeling a little tight & sluggish but showed up and got after it
A. done- nose breathing. Upside down was so hard lol
B. 170/175/185/195/195/205/215/225
C. Liked this. Splits 2:25/2:34/2:40/2:50/3:01/2:57 at weights: (155/175/185/195/205/215). Row was consistently 1:15-1:23, put db behind neck. Got to bar between 2:00-2:05 consistently. G20 ended near 87-90%, struggled with final jerks & form started to go last round…
D. Tmrw
E. Done ?
Nice work getting into the gym after a long weekend. Make sure you prioritise some extra mobility after sitting for so long. Hopefully today you’ll be feeling more like yourself! ??
PM Session: Every 5 minutes, for 15 minutes (3 sets) of: 15/10 Calorie Assault Bike 15 Wall Ball Shots (30/20 lbs) 15/10 Calorie Assault Bike 20 Air Squats *Nose breathing only – WBs were funky but good. Seems like running is the hardest monostructial movement for me to nose breathe only. Eight sets of: Front Squat + Split Jerk (pause at receiving position of split jerk for 1-2 seconds before recovering) Rest 60-90 seconds *Sets 1-2 – 70% – 195 *Sets 3-4 – 75% – 205 *Sets 5-6 – 80% – 225 *Sets 7-8 – 85% – 235 Against a… Read more »
Lots of pulling today. Good to see you made it through after 20.3. Please make sure you prioritise some extra lower body mobility particularly those hamstrings!
Long day at work low energy.
A. Done at slower pace.
Worked up to heavy single shoulder press @65kg
Emom 2 strict mu for 6 minutes.
Some double under practice
100 reps hamstring curls
Good job getting to the gym after a long day. Get some good rest tonight and hopefully you’ll be able to hit tomorrow’s session hard!
20.3 on Friday – 116 (10 reps less from 2018) heavy deads just crush me and they sure did this year. Despite the score I’m happy with it and will never do that workout again
A. Done just one set. Short on time but felt good to go into part B
B. 220/225/235/245/250/260/265/275
C. Did 20 cal bike instead
1&2 @ 225# – 2:00/2:00
3&4 @ 235# – 2:06/2:04
5&6 @ 245# – 2:17/2:09
D & E: done
Ha! Not mu favorite workout either. Its two tough movements paired together and the standard doesn’t help either. Hows your back feeling today?
Back is fine. A little sore yesterday but I didn’t push the deadlifts as hard as I would’ve in years past.
A) Done(ish), nasal breathing upside down was an adventure
B) 225/235/255×2/265/275/280/285, missed the last jerk
C) 2:30/2:34/2:38/2:39/2:40/2:45, weights were 225/230/235/240/245/250. Rows were 1:15-1:20, step overs were done around 1:50 (these were easier than I thought they would be), and kept my clean and jerks under :30 from the time I got to the bar
D) Done
E) Done
I was looking forward to find out how everyone liked being upside down and only nose breathing ??
No Re-Dos for me. Happy with my 4 rep improvement from 2018. No low back issues and I did all the HSPU strict. Hit today’s to start the week: Nose breathing conditioning done. Focused on mindset and breathing. FS + Split Jerk: 175, 185, 193, 200, 205, 212, 220, 225. Jerk at 220lbs was questionable, much better at 225lbs. Then had to break to coach class. Then hit aerobic gymnastics: 9:38, 5:58, 9:25. Happy with my gymnastics and Devil’s Press. I probably should’ve picked it up on the AB & Rowing. Accessory Done. Had to scale down the KB DLs… Read more »
Who knew you could make gains during the Open?!
Big session to start the week!!
AM Session: Every 12 minutes, for 24 minutes (2 sets) for times: 400 Meter Run 30 Double-Unders 20 Pull-Ups 15 Kipping Handstand Push-Ups to 4″/2″ Deficit* 20 Toes-to-Bar 30 Double-Unders 400 Meter Run *Used assault runner for the runs *Did drag rope DUs *Went C2B instead of Chin over Bar *15 SHSPU w/ no deficit instead of the kipping 1 – 8:19 2 – 8:46 *Everything unbroken but the T2B – did those in 3 sets* Lower back and hamstrings are still lit up from the open wod so did these lighter than written: Three sets of: 6 Tempo Barbell… Read more »
Plenty of extra rest and lower body mobility! Decompress your cervical too…
https://youtu.be/HHO5RwkYf4Y
Still following week behind
Started with the nose breath session
Then aerobic / gym
Then primary session
Then eat
Then primary strength
Then I decided to do the open wod again
Did it on Friday. But then I did it as strict hspu
Wasn’t able to finish the Wod then haha. My back just flared up so fast.
But now I finished 8.40
Wich is also improvement from 2018
12 sec
This session took me like 2.30 hours
Going to do rowing later today
Best Open in recent years and you’re not even focusing on it! Great work Siggi!
Haha. Well 2017 doesn’t count.
2018 was lala then I was just focusing on qualify for team. Didn’t sign up last year but did all the wods. Except heavy clean workout
Yesterday
20.3 (2018 138 Rep)
155 rep ( 10 Rep +)
Diana 3:54. I’m happy ?
Today rest
That’s an awesome improvement!!! Great work!!! ? ??