Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed
B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Followed by…
Two sets of:
100-Foot Overhead Yoke Carry
Followed by…
Two sets of:
100-Foot Reverse Sled Drag
immediately followed by…
100-Foot Sled Push
For all of today’s sessions, keep the loads moderate so that you can complete the entire set without stopping.
Session Two
A.
Training Guidance – How To Approach the Strict Handstand Push-Ups and Power Cleans with Coaches Tino Marini and Hunter Britt
Complete as many reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
6 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
9 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
12 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
15 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
18 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
21 Strict Handstand Push-Ups
9 Power Cleans (185/125 lbs)
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.
*Compare results to January 6, 2016.
Rest 12 minutes, and when the running clock reaches 20:00, perform the following for time:
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
10 Deadlifts (185/125 lbs)
10 Bar-Facing Burpees Over the Barbell
*Compare results to January 6, 2016.
C.
Three sets of:
Barbell Good Morning x 5 reps @2112
rest as needed
followed by…
One set of:
Banded March x 5 Minutes
D.
CHOOSE ONE OF THE FOLLOWING
Option 1
20 Minutes of Forward Sled Drag
(goal is to perform this without stopping during the 20 minutes)
Loading on the sled: (115/90)
OR
Option 2
10-15 minutes of warm-up and running mechanics drills, and then…
Run 3-4 Miles @ 50-60% of your 1-Mile PR pace
followed by…
10 minutes of Cool Down and Stretching
Second Session:
Back Squats up to 435, failed at 445
Strongman with Yoke and Sled Full.
Did a WOD of 2 Sets for time 1000m Row + 10 MU + 20 cal on Assault Bike
Knee feeling stiff this morning so I did the evening conditioning pieces in the AM:
A. HSPU and PC couplet got 148 Reps (apparently less than last time, I honestly must have counted wrong because it felt 1000x better this round, crossed off each round as I went on the whiteboard to make sure I didn’t miss any rounds)
B. 5 Rounds + 13 reps (deadlifts and burpees felt much faster on this one)
I’ve been all over the place with training the past two days
A. Back squats built up to 435 for a 10lb PR, that’s the second 10lb PR in 3 weeks.
B. HSPU and Cleans 106 reps, 97 last time
T2B, DL, Bar facing burpees 4+27, 4+5 last time
W.u : done
A. 16kg pull-ups , 25kg zpress
B. Got to 130kg and did 6 sec Down for 3 reps , then 140kg 6 sec Down for 2 reps . Still trying to get my strength to my legs back after patella tendinitis .
Session 2:
A. 95 reps strict , did 126 in the open.
B. 4+ 11
C. 70kg good morning
Session 1
B. 295, 340, 380, 400, 415, PR +5 lbs at 425.
Session 2
A. 72
B. 3+19…109
Slightly fewer reps than last time. Aware of where I need to work.
Played with a heavy yoke and some land mine pulls.
Session 1
A: Done
B: 4@285, 3@330, 2@370, 1@395, 1@405,1@410, 1@415, 1@420. Felt very heavy today.
C: Completed
Session 2
A: 94 reps Rx’d. I am pretty pumped about this. I felt beat and was nervous I would not perform well. 3 reps better than last time and last year in the open my top score was 96 reps and this workout crushed me.
B: 5+14 Rx’d. I pushed hard as hell. Nasty workout.
C: completed
D: sled completed
Session 1
Rear delt and Bicep/tricep done
SC2B 30lbs
Z press 60lbs
A. 375lbs felt good but not a pr
Hand over hand pull
Yoke
Sled drag/push done
Session 2
A. 98 reps today
last years score 107 kipping
Don’t remember score from 1/6 but it was in the round of 21 shspu as well
B. 4 rounds + 8 t2b
C. 4 mile run – 30:01
Felt easy.
Well that is something to be excited about it getting so close while being strict
Definitely! Tried keeping the heels together also to stay legit.
Session 1
DB work #15
Z press #35
Hand over hand pull #300
Only had 40 min
Session 2
A)106
B)3+20
C)done
Squats from sesh 1 hit my 90%x2 had miss the next few. Didn’t have time before to be fresh and find a new max.
Right now priority for me is metcons
Tuesday session two
Warmup done
A. Did yesterday
B. That sucked
2k row: 7:02.6 (-14) by myself. Wanted sub 7 but dug myself a hole. Last 250 was close my eyes and pull
1B. 405 1RM, 425 (f)
2A. 99 reps (9 hspu of 21)
2B. 125 reps (5 T2B of rd 5)
D. Opt 1 with partner @ 185, switched every 100 yds
Will be hitting the globo gym for some accessory work and some more weight loss cardio.
Weight loss cardio? Are you going to do some bi’s and abs too?! 🙂
Haha maybe. I’m just doing some low intensity cardio to lose some extra weight. I’m too heavy right now, taxing me on the BW movements. I was @ 199 down to 195 goal is 185. Still eating plenty and drinking plenty. Just cutting weight the ol school way. Throwing on some sweats and sweating. I know it’s not very often you’ll see a crossfitter doing this but hey, to each their own haha. And thanks for the ball bust Tino haha.
Session#2:
A. 113 reps / Should have broke HSPU into smaller sets, did fast singles on power cleans should have did TNG reps felt like the weight would have been light enough to go TNG.
*Overall I am happy with today’s results 8 months ago I didn’t even know what a HSPU was / looking forward to getting a solid year of this program under my belt for next year, this years open is all about having some fun:)
B. 4 + 17 / went to fast at the start slowed way down toward last couple of minutes.
Thats some awesome progress, you should be extremely pleased with how far you have came! Excited to see your continued progress in the upcoming months!
A. Done. C2B with 20k, and 35 for Z press
B. Up to 315. This cycle PR, started with 305. Feel like I got more in the tank but I was feeling tired of the week today.
C. No material.
Session 2.
A. 34 reps. Lost the HSPU, felt heavy today and my wrist was hurting.
B. 90 reps.
Nice work hitting 315lb. on a tired day!
A) Done
B) Worked up to 400 lbs. Stopped there. Felt like I was pretty much maxed out at that point. PR is 410.
C) Done
A) 128 reps compared to 109 in January
B) 5 rds + 8 T2B compared to 5 rds in January
C) Done
D) Skipped
Solid scores on A & B !
Thanks nick!
*I am really behind this week… Did a bit of traveling this past weekend in to Monday, and it really threw off my schedule. This is Monday, Feb. 15: AM Session: B. 112# (Muscle Snatch- 2# PR!) 125# High Hang x 2 reps (I think this is a 5# PR, Might have been able to go heavier too…) 155# Hang Snatch x 1 rep (5# PR! It felt good too!) 130-135-140-145×2-150×1 (Full Snatch x 2- The 150# was a 5# PR for my full snatch!) C. 150# Push Press (on Jan. 11 I got 135#) Was only able to get… Read more »
Awesome work on the PR’s!! I would recommend picking up on todays work rather than trying to play catch up!
Thanks Tino! Sounds good! I will pick up with the training starting tomorrow :o) I just always feel like I have to accomplish what is programmed when I miss something.
Pm
Strongman done
Then 20 min sled drag
Tuesday session one
A. 225/235/245/250/255/265/270/275
B. 335/355 both felt good
C.
First time: 5:23 (4:33 twt)
at school I have to run from the rowers across the floor, downstairs and onto the track to do du and then into the weight room to do pullups on the squat racks
Retest: 4:45 (-38) Forgot to check transition splits but got off the tower at 1:44 (-2) and finished my double unders ub at 3:15 (-15) and did first 30 pullups ub (+10) so I’m guessing I was somewhere around 4-4:15 without the extra transition sprints added in
Session 2
Run – done my kids started soccer practice tonight so had to cut the run to 2.5 miles… Very nice running at that pace 🙂
390 BS (not a pr but for weighing 20# lighter it is a huge PR)
Supinated C2B PU w/35#
DBZ press w/45#
All carries and drags done.
Session 2:
A: 55 reps. PR Increase of 20reps this time.
B: 4rds + 10. PR increase of 27 reps from last time.
C: Done with 70kg for GM and banded March was delightful 😉
D: 20 Min Sled Drag with 115# will measure distance later. Felt great. Overall solid day.
Wow that is a large amount of reps to improve by! I guess loosing that weight is going to help. Nice work also getting that back squat to stay up there!
Session 2
A. 105 reps (+13 reps reps from last time)
B. 4+2 (coiuld not find last time’s)
C. Done at 225
Way to get such a solid improvement Barrett!!
AM Session: Delt/Bi/Tri warm up completed w/ 10# DB’s A. SG SCTB = 20# Vest DB Z Press = 55# DB’s B. 375 (10# PR) **Felt really solid C. Short on time; Will complete tomorrow PM Session A. 114 reps (21 SHSPU + 3 Cleans) ***Was not able to complete in Jan due to elbow issue. +24 rep improvement over 2015 Open. Really excited to see this battling back from an injury. All the SHSPU (and accessory work) over last year in Competitor and now Athlete have paid huge dividends. These last 6-7 weeks have been extremely tough on all… Read more »
Nice work on the PR Mike!!