Dynamic Mobility and Activation
Three sets of:
Band Distracted Lat Stretch x 45 seconds per side
PVC Pipe T-Spine Rack Stretch x 45-60 seconds
Banded Overhead and Horizontal Pull-Aparts x 10 reps each
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Muscle-Up to Catch Position x 33% of Max Reps
Minute 2 – Strict Handstand Push-Up x 33% of Max Reps in 90 seconds
50-59:
Strict Handstand Push-Ups to 2″ riser
60+:
Strict Handstand Push-Ups to 4″ riser
*If you don’t have muscle-ups to catch position then perform one of the following:
Step 1 – Feet on the Ground
x 5 reps OR
Step 2 – Feet on a Box x 5 reps OR
Step 3 – Calves on a Box x 5 reps
B.
Every 2 minutes, for 20 minutes, complete:
Hang Clean + Jerk
Build in weight over the course of the 10 sets.
C.
For time:
50 Calories on the Assault Bike
50 Wall Ball Shots (20 lbs to a 10′ target; 14 lbs to a 9′ target)
55+: 50 Wall Ball Shots (20 lbs to a 9′ target; 10 lbs to a 9′ target)
D.
One set of:
Weighted Banded Monster Walks x 3 minutes
followed by…
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Hi!Â
I am sure everyone is wondering when to attack the Open workouts. Our ideal schedule would be for you to attack the Open workout on Friday, rest on Saturday or do some light circulatory work, then hit the Open workout again on Sunday, rest on Monday. This would be our ideal schedule.Â
If you do plan on following the above schedule, then plan to train on Tuesday and Wednesday, rest on Thursday and be ready to hit it hard on Friday for your first crack at the Open workout.Â
Just like last year, we will be posting some strategy notes Friday morning on how best to attack the Open workout. Trust in yourself and all the hard work you’ve put into training! Looking forward to the 2016 Open Season!Â
We would like to take a survey and see when you all plan on attacking the workouts. We would advise you to not do the Open workout any later then 3:00 p.m. PST on Monday.
Please let us know if:
1 – You plan on doing the workout twice and
2 – If so, will you be doing it on Sunday or Monday?
Thanks everyone!Â
Just getting caught back up from being sick. I will be following your open schedule for the workouts. This week i did Friday/Monday. This coming week will be the schedule you have above.
A – M1: 4 (strict) M2: 8 B – up to 165#. Kept it really light. C – 5:45 WB (20/10/8/7/5…kept rest very quick between smaller sets) D – Done. Open workouts…I have a decision to make. To do or not to do. Two weeks ago I throttled way back on squatting and overhead lifts to see if it would help my hip adductor tendon, which has been steadily sore for almost a year. For the first time, it is actually dramatically improving. Best I have felt in almost a year. I’m now worried that going after these workouts might… Read more »
Mobility: Complete
A. Minute 1 – 5,5,5,5,5,5
Minute 2 – 7,7,7,7,7,7
B. 205#, 225#, 235#, 245#, 255#, 265#, 270#, 275# (max for the day), 235#, 225#
C. 7:47 – Felt guilty about scaling down the last WB workout so I used a 30# ball. Felt like a tent peg after a while. I think I actually got shorter during that one.
D. Complete
But when will you be doing your open workout?
LOL!
DMA Done + MU warmup
A. 2 MUs/5SSPU (hadn’t done many Muscle ups in 16 days, mostly MU accessory work. These small sets were easy! Also dropped 8# over the last 4 weeks.)
B. 50 to 85kg
C. 5:39 (3:02 on the bike, then 15/15/5/5/5/5)
D. Green band and 60# sand bag
Havent shared my daily training results as much as I should due to being so busy. I have made some major strides and feeling really good right now. I will be doing the open on Friday and then, like last year, mid day Monday. Last year I increased my numbers on Monday. Love the programming and intend to start posting my daily results. This is one impressive group of Masters!
Great to hear and thanks for posting! We love it!
I plan on Friday mid morning and if feel the need to do It again than Monday morning. Depending on the WOD in the past my first attempt has always been better than the second. I’m super excited for this year. Last week I hit a 1rm in clean & snatch and now have a muscle up. Best of luck everyone. I know you’ve all trained hard!!! Thanks
Mobility done.
A. 3 MU, 4 SHSPU
B. Up to 175
C. 7:40
Will try to do the Open WOD on Friday and Sunday but may only get one shot on Saturday.
D&A done
A. 2-3 MU to catch each round
5 SHSPU
B up to 225# all power to take it easy on the squatting
Felt rough today
C. 5:35 paced assault bike kept the RPM between 60-65
Wallballs UB Happy with this for sure
I plan on doing the open workout on Friday. One and done no repeat “I say that now” 🙂
This is my practice year as I will be in the 40-44 division next year. I am excited to see where this programming/training will take me.
Here’s what I’m currently thinking which could all change depending on the workout and how I’m feeling:
1) majority of the time I’ve improved my score the second time so will try to do them twice
2) If doing twice then Friday night and Sunday afternoon
A. 3 MUs / 5 SHSPUs did full MU to keep rhythm
B. Up to 225 (hang PC)
C. 5:29 with THE dreaded Assualt bike and 20/10/10/5/5 WBs
Sounds good Curt!
Mob done
A. 2 MU 5 HSPU
B. 185 up to 255, good session for me.
C. No assault bike so I rowed. Row – 2:02, WB -1:54
D. Done
I plan on doing Open workouts on Friday. If I attempted a second time it would be on Monday. In the past I have not attempted many a second time. I like to consider my proficiency at the movements and how I feel on Monday. I am cautious about chasing one workout down and taking away from the next one. For me it depends.
Smart Art!
Mob done
A. 6×4 MU catches 6×12 SHSPU (13, 13, 13, 10+3, 6+6+1, 7+6)
B. 155, 165, 175, 185, 195, 205, 215, 225, 235, 255.
C. 4:12 (5×10 with 3 second shake out between)
D. Ran out of time.
A. 3s and 11s unbroken
B. 205 – 240 no misses
C. 4:25 air assault, unbroken wb!!! Ya all ain’t beating that tday…
Unbroken… You’re an animal!!
Animal. BEAST. 50 ub
Thx, got to 35 and said wtf…haha, amazing what’s possible
Nice job Matt!! We don’t have an Air Assault but Andy hit 3:59 with the row!
Oh yeah, crap, forgot about the 6’6″ monster…lol
Wahoo!!!!
Wow UB!! Nice job!
Hmmmm too bad days over I might take a stab at that challenge ….lol nice work
M&A done
A. 1:00-2 mu to catch, 2:00 7 shspu
B. 185-230
C. 4:44-subbed 50 cal row for assault bike
D. Done
Mobility done.
A. Attempted MUs to catch. So close!!; 2 SHSPU
B. 185 missed 195 so stayed 185. Only 8 rounds. Shoulders and elbows sore from A.
C. 4:21. Should have gone a little harder on row. Wallballs 15, 15, 20. Good fun!
D. Ouch on those hollow bounces.
Good plan Kincaid!
how did you sleep.. my mind would have been racing on friday & Saturday!
Yeah, I’d use all that pent up energy to give it all I had. I knew it was do or die by saving it til the last 24 hours. Literally, got my first and only 4 MUs on Sunday night last open… lol
Haha… Well that’s pretty cool!!
That muscle up is coming along! Great work today!
Thanks for all the help! I can feel it way better…
Mobility : Done .A- 5 calves on a box , 9 strict hspu B – at 225 C-4:24 (50 cal row 2:08 ) 50 wall balls (30-20) D- done . I was thinking do the wod twice Thursday night and Saturday . I did that with 15.5 the last year . The first time my time was 10:15 and on Saturday was 8:50 but it sounds good Friday and Sunday too
Good week for a PR!!!!
Mob done
A. MUs-3 to the catch; SHSPU-sets of 9 UB
B. 135-145-155-165-170-175-180-185-190-195# (hang clean PR)
C. 4:57 (3:00 row, 30/10/10)
D. Will do later
Good week for a Pr!!
Thanks Pete! I agree!!! It had been a quiet couple months but now they are starting to happen again! Good luck this week!??
Solid work Cheryl!!!!
Cheryl has been on a tear with the barbell.
Thanks Kincaid!
Thanks Nichole!!! Starting to hit some PRs again…it’s like you planned that or something! ?
A. 3 MU low ring transitions/4 sHSPU
B. Up to 185
C. 5:35 w/C2 rower
D. Done
Plan to do the Open workouts on Friday, then possibly redo on Sunday or Monday. Thanks again Nichole/CJ for the great programming.
Awesome Perry!
A. MU’s – sets of 2/ SHSPU’s – sets of 15 – Had a few of the other coaches watch to see if I am getting full lock out at the bottom when I link my MU’s. I still use a ‘partial false-grip’ and it seems it is borderline. May have to go back to singles where I can ‘turn’ my hands to achieve full lock out. B. HC & J – 95/105/115/125/135/145/150/155(f)/155(f) Stopped here since I had spent extra time on part A. Running short on time! C. 50 Cal Row with 50 WBS – 5:37 (row 2:57) WBS… Read more »
Depends on each athlete Barry! If you feel comfortable with doing it once then go with it!