The Open is upon us much sooner than normal but you all are well prepared to tackle the events in these upcoming weeks. You guys will be on a Maintenance Cycle during the Open. Here is an overview of the next few weeks:
Fridays will be dedicated to tackling the Open event. If you are participating in the Open and have a flexible schedule then there will be an AM session to test out portions of the Open Event and then a PM session when you’ll tackle the event. If you can’t split the sessions into two then no problem! (Strategy notes will be added to the program as soon as possible late on Thursday night.)
Saturday will be a day to flush out the system and just move. If you will be repeating the Open workout and can only repeat on Sunday then this will be your rest day.
Sunday will be a rest day.
Monday will be a regular training day or repeat for those needing/wanting to repeat.
Tuesday and Wednesday will be regular training days.
Thursday is a rest day (I strongly encourage you all to rest, however, there will be an optional running session provided)
Please note that there will be optional sessions Monday-Thursday. These sessions are not mandatory sessions. Some athletes recover well and can do two sessions a day so will add in the optional sessions. Some athletes will choose the optional sessions over the primary conditioning session based on their own schedule or weaknesses. Please make the best decision for your body and what will put you in the best position to recover well. Remember, the name of this game isn’t how much you can do but how well you can recover!
Dynamic Mobility, Activation and Warm-Up
Hip Opener Series
Two sets of:
Psoas Pulse x 10 reps per side
Alternate Lateral Lunge x 20 reps
Hawaiian Squats x 6 reps per side
Shoulder Opener Series 1-3 from Kristin Holte
Two sets of:
Table Rock Slides x 10 reps
German Hang x 30 seconds
T-Spine Mobility x 10 reps
(give her a follow if you don’t already because she posts some great drills that are super beneficial for training)
Jerk Skills & Drills
Every 15 seconds, for 4 minutes, complete:
Jump to Split (hold for 2 seconds in the landing position
Front Squat + Jerk Progressions
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 70-75% of 1-RM C&J
Conditioning
35-54:
Four sets, for times, of:
300/250 Row or Ski Erg
Chin-Over-The-Bar Pull-Ups x 15 reps
Ground-to-Overhead x 5 reps
Rest 2 minutes
Weights:
Set 1 – 115/75 lbs
Set 2 – 135/95 lbs
Set 3 – 155/115 lbs
Set 4 – 185/125 lbs
(Please reduce the load if you are unable to get the 5 reps completed in under 90 seconds)
Rest 5 minutes after sets have been completed, and then …
Every 2 minutes, for 8 minutes, complete:
Assault Bike x 12/10 calories
Air Squats x 15 reps
55+:
Four sets, for times, of:
300/250 Row or Ski Erg
Chin-Over-The-Bar Pull-Ups x 10 reps
Ground-to-Overhead x 5 reps
Rest 2 minutes
Weights:
Set 1 – 85/55 lbs
Set 2 – 115/75 lbs
Set 3 – 135/95 lbs
Set 4 – 155/115 lbs
(Please reduce the load if you are unable to get the 5 reps completed in under 90 seconds)
Rest 5 minutes after sets have been completed, and then …
Every 2 minutes, for 8 minutes, complete:
Assault Bike x 10/8 calories
Air Squats x 12 reps
Posterior Chain Accessory Work
Two sets, not for time, of:
Banded Hamstring Curls x 40 reps
GHD Hip Extension x 20 reps @ 1011
Optional Row Session
Ten sets for times of:
Row 250 Meters
Rest 2 minutes
Conditioning 2:00 2:10 2:28 2:58 AB + Squats done
Row 102 59 101 100 100 59 100 59 57
DMAW done
Jerk drills done
FS +Jerk at 49 kg, felt good.
Conditioning part 1: For completion as I can feel a cold and my heart rate was so high, tried to not push too hard. Hit all GTOH even if last weight is 88% of my max
Part 2: completed, though combination! Didn’t push too hard.
Accessory done
Maybe row later depending on how I feel.
I hope you feel better soon!
DMA
3 FS + JERK = 185/195/205/215/225/225
115 = 2:37 POWER SNATCHES, 135=2:47 POWER SNATCHES, 155 = 2:45 C&J, 185 = 3:20 C&J
AB + AIR SQUATS = 1:02,1:02,1:01,1:03
TIME FOR 5 OF 10 250M ROWS- 54.2,53.9,50.0,48.0,46.9
F/squat and jerk. 110#
Conditioning 75/95/115 for last 2 sets: 2:23/2:45/3:25/3:20. Jerks limiter for sure. Rowing and pull ups stayed pretty much the same, jerks needed more and more rest (power clean no problem). Bike/squat done —thought it was 12 instead of 15 squats. Usually just under a minute.
FS + jerk – 90 – 95 – 100 kg (2 sets each)
Conditioning – 1’55” – 2’01” – 2’16” – 3’13”
AB + Air squat – 1’10” each round
DMAWU) done, I liked these
FS+Jerk) 2 sets each @ 185#,195,205
Condo) 2:09, 2:07, 2:14, 3:20 – AB+squats done <1 min/rd
Accessory) done
Front squat jerk 70,75,80
4 sets 55# 3:10 70#2:58, 80#3:30, 85# 4:31
Bike session air squats :54,, 50,:57,:57
Have a great day
A. 165/165/175/175/180/185
B. 115- 2:24
135- 2:18
155- 2:24
185- 4:34 hard to cycle that one today
C. :42/:43:/:37/:37
D. Banded curls and ghd’s done