Primary Training Session
Skill Based Warm-Up
Every 6 minutes 18 minutes (3 sets):
Run 400 meters
25 Heavy Double Unders
25 Foot Handstand Walk
10 Burpees
25 Foot Handstand Walk
This is to get you moving and ready for the following work. This is not a race.
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
C.
Every minute on the minute for 24 minutes ( 6 sets) of:
Minute 1: 20/15 Calorie Assault Bike
Minute 2: Touch & Go Snatch x 3 reps @ 65-70%
Minute 3: 10 Strict Handstand Push Ups
Minute 4: Touch & Go Snatch x 3 reps @ 65-70%
If you are confident at this percentage then increase the amount of calories on the bike so you get to experience pumped legs and heavy breathing going into snatched. 25/18 would be a great challenge!
D.
Accumulate 3:00 in a dead hang from the pull-up bar.
Followed by…
Three sets of:
4-5 Plate Rotations Each Direction
Athlete Notes:
Here we are with our first official open prep cycle of the year! Crazy that it’s already that time? But, before you know it, the open will be here and the new season will be underway! Today we’ve got a fun EMOM for you to help get you back into the flow of some barbell cycling. The most difficult minute (longest time-wise) should be the assault bike minute, so please challenge yourself there. The two touch & go snatch stations should be just that. Pick a weight that allows you to cycle three consecutive times. Minutes 2/3/4 should not take that long – 30 seconds MAX – so use this as an opportunity to get some quality cycling in while your heart rate is up!
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.
Every 2 minutes for 8 minutes (4 sets):
20 Band Assisted Strict Pull-Ups
B.
Three sets of:
Ring Biceps Curls x 12 reps @ 2021
Rest 45 seconds
Band Pull-Aparts x 30 reps
Rest 45 seconds
Bike Endurance Option
If you know your 20 minute average watt score, complete the following…
Two sets of:
12 minute bike @ 104+% or your 20 minute average watts
Rest 4-5 minutes between sets
If you DO NOT know your 20 minute average watt score, complete the following…
Warm up:
5 minute easy spin
Followed by…
2:00 at 7/10 intensity
1:00 easy spin
2:00 at 7/10 intensity
1:00 easy spin
:30 at sprint
Rest 3-4 minutes then…
Work:
20 min average WATT Test on C2 bike
Running Endurance Option
For time:
Run 5k
Compare today’s results to the week of September 20, 2021. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
Rowing Endurance Option
For time:
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m