PROGRAM NOTES
– On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow either today’s or Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday – and take them at an intensity that is reasonable based on how you’re feeling.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open.
If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.
A.
Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 3 reps @ 85%
Rest 2-3 minutes between sets
B.
Build to today’s 3-RM High Hang Snatch
Drop back down to 65%, and then…
Build to today’s 2-RM Hang Snatch from Mid-Thigh
Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” does not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 10 reps @ 60%
*Set 2 – 8 reps @ 70%
*Set 3 – 6 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 2 reps @ 85%
Session Two
A.
Every 5 minutes, for 25 minutes (5 sets) for times:
Row 500 Meters
15/10 Strict Handstand Push-Ups
B.
One set of:
800 Meter Sled Drag
(approximate loading might be 115/90 lbs, depending on the surface on which you’re dragging – goal should be that you should be able to complete the effort in less than 18 minutes – but not less than 10 minutes)
Session 2:
A) 2:22/2:17/2:14/2:12/2:08
B) 12 minutes
Session1:
A.
225×5
275×5
305×5
315×4
320×3
B.
205×3 High Hang
230×2 Hang
245 Single
C.
245×10
300×8
315×6
335×4
355×2
Session 2:
A. Kept 1:40 pace on row entire time
First three rounds 1-2 sets then broke up more last two rounds
B. 17:20 800mx135lb on sled
C. For time
50-40-30-20-10
25-20-15-10-5
DU and GHD and after short rest
10-20-30-40-50
DU and abmat sit ups
D. Did comp blog strength and built to 290 high hang power+power clean
Solid numbers today Hunter!!
Session one
Front squat: 225×5 265×5 280×5 300×1 315×1 haven’t squatted above 300 since groin injury in September so hit the last two percentages for singles
Back squat: thought maybe I could base my numbers off 460 again…after the first set I realized that was a stupid idea.
275×10 255×8 275×6 295×4 315×2
Snatch: dnd. Did some rounds of the technique warmup. Just haven’t felt as open last week or so (pun not intended)
Performed 16.1 on Friday with 146 reps. Felt that my legs were not from Wednesday, so re did it today.
Even though my today’s pace was a lot better than Friday’s, my legs were not recovered and did worse. I’m pretty mad at my score because I think with my legs fresh I can achieve more rounds. Ugh, anyways, confident I can recover on the next workouts.
Take care of yourself so you are ready to go again Friday!
246. Couldn’t perform on this workout as I had hoped due to a pec injury. C2B just weren’t happening. Just gotta keep fighting every week!
A) Done
B) Worked up to 245 from the floor. No misses. Felt good. Skipped the Hang Snatches.
C) Done
Row & SHSPU: 2:07/2:10/2:16/2:20/2:28 Handstand push-ups all unbroken
Keep fighting Nathaniel!
Thanks Ruben! Appreciate it man!
Redid 16.1 and got 272. Top 14 in Maryland! Wohoo. Been following this program for over a year now (did the online comp blog before last years open); three weeks before last years open a sled fell on my ankle and I lacerated the skin around my achillies and ruptured it. It was a real bummer seeing my progress halted for a couple months. I have to say that this programming is insane. When I first started this program, If I hit a 205 snatch it was a decent day. I’ve now hit multiple snatches above 255 on several occasions… Read more »
Redid 16.1-274, 4 rep improvement.
Did the front squats and biked and walked with my done for a little bit to clear my head and get ready to attack the week.
A: 5@220, 5@255, 5@275, 4@290, 3@310
Congrats on the redo!
Session two Opted not to retest 16.1. The capacity tests have always been my weakest workouts so personally 262 was a pretty big achievement for me. Frustrating to see a bunch of people improve on their retests but I executed my gameplan the way I needed to on Friday and have put myself in a good position to hit my goal of finishing in the top 80. With that being said, I was a little too fired up coming out of the gates today A. 2:00 2:04 2:04 2:19 2:18 Phone died after third round and i got hit by… Read more »
A. Re did 16.1… Friday I got 272 today I got 289… Glad I redid it!
B. Hspu/rowing: I didn’t record my times but all my rows around 2 mins and did 15 unbroken strict hspu everytime
C. Back squat: 170/180/195/225/240
D. Front squat: 145/170/185/190/205
Such a marvelous training day! My 16.1 redo was yesterday, but still wanted to do this today, so I was going to just go lighter and well….. A. Front Squats 145/170/185/195/210 B. Snatch work HHS – did a complex of 3 SGDL + 2 Snatch Pulls+ HHS worked up to 105 HS – up to 135# Snatch – just started snatching, felt good and kept going…. hit 175 today which I haven’t hit in a year!! Tried 180 a couple of times, but was fatigued by this time 🙂 C. Back Squats – didn’t do – our classes were using… Read more »
STUD!
thanks @tinomarini:disqus! So much credit to the programming!! Thank you 🙂 That last set was long because I made myself stay in the handstand until I did all the reps!
Session 1
A. 225, 260, 280, 300, 315
B1) 185
2) 210. F215
3) 230. F240
Skipped C back squat.
Went right into session 2 because of time…
Session 2
A. 2:27, 2:33, 2:42, 2:40, 2:45 All strict hspu were unbroken.
Is anyone else still sore? I have no clue why I am still hurting…not normal.
Session 1:
A) 215/245/260/285/300
B) went light and focused on technique.
155/175/195
C) 250/295/315/335/360
Second and third day hurt more than the first 🙂
16.1 redo 248 (34 rep improvement) ??
Hitting up some light Olympic technique work
A. 10 E2MOM
High hang power snatch + Low hang power snatch all @ 135-165
B. 10 E2MOM
High hang power clean + split jerk all at 185
Session 2
Going to do some more light strength and than rowing
Awesome improvement!! Great work!!
283. Improved from 260. I wanted 290 but I’m for sure happy with a better score. Paced it a helluva lot better out the gate so the Burpees wouldn’t be the death of me.
Awesome improvement dude!! Those CTB are out of the way now!
Attempted a redo but stopped at 13:00 was off pace and had nothing in tank. Tried to come out hot and not pace the beginning, didn’t work for me.
FS: 230-265-285-305-325
Sn: 235-235-255, 255 becoming a minimum hopefully I can use it this Open
BS : skip
Metcon: 2:20 or less, only did 3 sets
Sled: done
M/21/173/SouthCen
Good call. Glad you can move on and get some good training in.
Session 1:
Front Squat: Hit percentages off of 200#
Snatch: 105/125/135
Back squat: Hit percentages off of 225
Session 2:
Done after I coach noon class. Ran 400m because it was beautiful out! Happy with my split times, first round was a warm-up and only set not d one UB.
2:36/2:07/2:03/1:57/2:00
800m drag with 90#. Farthest I’ve ever made it with the sled today…300m. total time of 14:34. I think when I did 1200 meters I got 27 something so this is a huge improvement…or light weight?
Sounds like the correct load based on your time to complete.
I meant to say 300m without stopping!
Redid 16.1… 269 reps (21 rep improvement!)
Thank you @tinomarini:disqus for the advice to “pick up the bar straight away and breathe on the lunges”. Which I translated to “trust the work you’ve put in all year and pick up the f&%#in bar!”
Right on man! And yes!! Tino was right!!!
Hahaha perfect! Awesome work!!!
Did 16.1 265 reps
Beat your first score?
Haha yes by 48 reps! Thought I was gonna die this time!
Wow that’s huge. What made the difference?
Watching your video and doing the same kind of step up burpees you did. And then just picking up the barbell instead of being a sissy. Can’t stop coughing from this lung burn.haha.
I’ll post my video in a bit.
Awesome! Glad the video helped. The step up burpees used to be my secret :P. I also had the cough dude, worst workout in recent memory.
Haha definitely helped! Thanks man! And yeah that definitely sucked!
That’s what did it for me. Just picking up the bar immediately. Made all the difference in the world. Nice job!
That is an insane improvement!!
Thanks for all the tips and advice Hunter! Still coughing from this morning!
Finished 16.1 from 223 I did today 268 reps !! I’m happy because it was super hot today ..
Thanks guys !!
Massive improvement!!
A. last set 285×3
Flying just now Kyle!