Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
C.
Every 5 minutes, for 20 minutes (4 sets):
60 seconds of Assault Bike @ 60-65/70-75 RPM
Rest 15 seconds
45 seconds of Reverse Sled Drag (medium load)
Sled should be one continuous effort with no stops.
Primary Conditioning Session
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – 20/15 Calorie Row
Minute 2 – 15 Burpees Over the Erg
Minute 3 – 30 Double Unders + 8 Strict Handstand Push-Ups
Minute 4 – Rest
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.
Strength Accessory Option
A.
Build to today’s 4-RM Bench Press
Find this in as few sets as possible so as to eliminate unnecessary volume.
B.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest 2 minutes
C.
Every 10 seconds, for 2 minutes (12 sets) of:
Tempo Ring Dip x 1 rep @ 15X1
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Tempo Ring Dip x 1 rep @ 35X1
Immediately Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of complex:
5 Ring Dips + 5 Push-Ups to 8″ Deficit
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Running Endurance Option
Four sets for times of:
Run 400 Meters @ 90-95%
Run 200 Meters @ 50%
Rowing Endurance Option
Four sets for times of:
Row 500 Meters
Rest 90 seconds
Aim for consistency over the course of the four sets.
Session two
Empty bar ohs
135 split jerk stuff
Emom done
Hay is in the barn
Session one
Rowing warmup
1:54.4-1:54.1-1:52.6-1:50.2
Ring dip stuff
2×3 min Dball hold 100lbs
Pallof press+side plank+roll out
A. Clean grip OHS: 55/65/75/85/95
B. Split jerk w/ pause: doubles @ 132, singles @ 140
C. Done
Cal bike: 15/16/15/16
255# sled (roughly 300ft total)
16 min EMOM:
15 cal done
15 burpee over erg done
30 dubs + 8shspu **scaled to hamstring curl shspu**
I definitely would have had to scale the reps on the row and maybe the burpees last open season…and possibly even a month or two ago! The dreadful Wednesday EMOMs are helping my mental and physical game ??
You’re a different athlete this year Kalynne! Your hard work is paying off and I’m excited for you to use your fitness this year in the Open!
Primary strength:
A. Clean grip ohs @45/45/55/55/65
B. Split jerk with pauses @115/115/115/125/125/125
C. Done
Strength accessory:
A. 4 rm bench @125
B. Banded March done
C. Done
D. Done
A. 65/85/105/115/125
B. 155/165
C. Done with sled.
Conditioning
Hspu’s Modified. Got all reps in with 15-20 seconds left except HSPU’s in 3rd round, when i are the rower on my last Burpee.
Running accessory done
Strength
A. Hit 155 for 4. My old 1RM was 160, not so much anymore.
B. Done with 20# ball
C. Done. Deficit on 2 – 45’s.
D. Ran out of time.
Primary
A.
135/155/185/215/225
B.
Done
C. 22cal/200 sled
Conditioning Session
Done
(Row 40/41sec – 16 Burpees 35sec – DU + SHPU stamdard open 35/ 37 sec)
Strength
A. 95,105,115,125,135
B. 265, 285. Was under percentages. Concentrated on technique.
C. Done.
Conditioning
Done
Strength
A. 125/155/175/195/205 – I love these
B. Set 1-3: 190
Set 4-6: 205
C. done – 55 cal total, subbed Sandbag Squats (17/28/19/20) for sled because it’s pouring rain here
Conditioning
Completed all rounds! That row/burpee combo usually kicks my butt, mentally wouldn’t it it today.
Strength Accessory
B .March done – 30# Wallball
C. Arm blowout….haha!
D. done
Ready to party come Friday!
Primary Strength
A. Clean grip ohs 60kg across
B. Pause Split jerks
Doubles 90/100/110kg
Singles 115/120/125kg
C. 19 cals per round, 120kg + sled
Conditioning
Done rxd
Strength Accessories
A. 4rm bench @110kg
B. Done
Long day today!! Feeling so hungry for Friday!!! Everything felt smooth today. Still trying not to get in my head about my strength numbers right now, but all my percentage work is feeling pretty good. Gnagging injuries have just been hard to work around. Right now my L elbow is painful in the front rack and was making me a little timid. I feel like even though I may not do as well as I would like in the open, I think the change in programming and smarter volume is already helping me recover… so hopefully I’ll be feeling healthy… Read more »
Today was all about getting your mind and Body right for Friday. You’re an experienced athlete with years of fitness under your belt. Now it’s time to trust your experience and hard work! Oh and most importantly have fun!
A) Used barbell
B) did Jerks at 235, & 250
C) done
Conditioning done scaled the burpees 🙁
Accessory strength done
Keep working on that physical and mental resilience on those Burpees! ?
– 45min mobility this morning
Afternoon :
– clean grip OHS until 3x 100k
– jerk with pause with 100 and 105k OK
– EMOM done. Everything UB and between 30 and 40″
1 session today
Started with strength accessory
A) built to 235
B) done held onto 30lb ball
C) done couldn’t stick to the time but I got all the sets done
D) done subbed dragon flag negatives for ab wheel roll outs
Primary strength
A) 45/65/85/105/125 last set felt really good!
B) 240/240/240/255/255/255
C) 5 45s on the sled and 6 for the last set
Primary conditioning
Emom done unbroken handstand push ups on my first two sets then 7/1 and 4/4
Good day today!
Ready for the Open!
Yes sir!
A. 95-105-115-125-135 lbs
B. 125-130 lbs
C. Bike: 14-14-15-15 and 115 lbs on sled
Primary condo:
all completed within time frame 10-20 sec rest each round. I am glad it was only 4 rounds;p
Accessory:
A. 125lbs 4RM bench, only had 7 mins at the end to test this so I don’t think it is my true max
C. Done
D. Done
A. 65/65/65/95/95
B. 225/225/225
245/245/245
C. Bike:21.6/21.4/22/21.6
Sled: 250#
Primary condo-emom done
Completed all movements in time frame. Last year I wasn’t able to, guess I’m fitter this year.
Completely different beast this year. You’ve been working hard and it’s clearly showing ??
Session two
Warmup and openers done
All snatches done at 135 because I felt like it
Primary conditioning
17:41 unbroken on everything but last two handstand walks
Rest felt a little tight this morning.
Did the jerks at 185 and made sure everything was as perfect as possible.
Sled + ass bike down
Rowing done
https://www.youtube.com/watch?v=UaB66vNV2jg
One of my favs!!i do this often right now with my elbow being sore
Rowing: 1,41.7/1,41.6/1,41.5/1,41.8
Strength:
1) 40/55/65/75/85
2) 2×100/ 1×106
3) done with 150lbs sandbag carry sub sled
Conditioning: done
Row : 50′
Burpees: 35′
Du + shspu: 30′-45′
Bench press 4rm: 95
I hope the bench is in kg ?☺ haha
Of course! ? be carreful I’m just behind you ?
Primary Strength Session
A.Clean Grip Overhead Squat done
B. Split Jerk from Last week, can’t working out Wednesday and Tuesday last week hip was hurt.
C. AB and Sled done too, good breathing and flowing wod 🙂
Primary Conditioning Session
Emom 16′ done this morning
Everything around 36-40″, and definitely hate burpees over erg ^^
Strength Accessory Option
A. 4Rm bench done too
C. Dips work done, blowing my chest 🙂
D. PallOff + Roll-out + side plank done, add PullOver for my rib cage and done
You’ll learn to love those Burpee over erg, maybe not love but we will force you to embrace them a little more 🙂
Oh my that dip work!!! Ha I felt the burn for sure!!
A. up to an easy 175#
B. so awesome, beautiful 175 and 185#
C. done
Primary conditioning- done, very good held the whole EMOM
Run endurance; done