Primary Strength Session
Openers and Activation
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
followed by…
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)
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
B.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Snatch
(pause for 2 seconds at mid-patella on each lift-off, then reset and snatch)
Build to today’s heavy.
C.
Four sets of:
30 seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 60 seconds
30 seconds of Tempo Ring Dips @ 2111
Rest 60 seconds
30 seconds of Tempo Push-Ups @ 2111
Rest 2 minutes
D.
Four sets of:
Reverse Hypers x 25 reps @ 1010
Rest 60 seconds
Glute-Ham Raises x 10-12 reps @ 20X1
Rest 60 seconds
Barbell Hip Thrusts x 10-12 reps @ 20X1
Rest 60 seconds
Primary Conditioning Session
A.
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 400/350 Meter Row
Station 2 – 1 Legless Rope Climb from Seated + Rope Climb with Legs
Station 3 – 30/20 Calorie Assault Bike
Station 4 – 15 Dumbbell Thrusters (50/35 lbs)
B.
Four sets of:
100-Foot Prowler Push
100-Foot Sandbag Carry (Bear Hug Hold)
Rest 3-4 minutes
The prowler and sandbag should be loaded heavy! the total effort should take you between 60-75 seconds to complete.
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.
Rowing Endurance Option
Three sets of:
Row 1000 Meters @ 2k PR pace
Rest 3 minutes
Running Endurance Option
Beginner
Two sets of:
400 Meter Sprint
400 Meter Jog
300 Meter Sprint
400 Meter Jog
200 Meter Sprint
400 Meter Jog
Intermediate
Three sets of:
400 Meter Sprint
400 Meter Jog
300 Meter Sprint
400 Meter Jog
200 Meter Sprint
400 Meter Jog
Strength
A.135,145,155,165,175, 180F
B. 185,195,205,215,225,235, 240F, 240F
C1) shspu def. all sets at 8
2) dips all sets at 9
3) push ups 10,9,10,9
D. Done minus hypers.
Conditioning
A. Done. Unable to keep up with assault. Made up missed calories. All thrusters unbroken.
B. Done
S2
4 sets
Deficit SHSPU 10-8-7-9
Tempo Dips didn’t count
Tempo push ups didn’t count
Muscle snatch up to 170
Snatch Lift off x2 + Snatch up to 235
Just did conditioning today based off how my body was feeling
Conditioning:
A. 250m row, 1 regular rope climb, 15 cals on bike, 7 reps for db thrusters @30#
B. Done
AM Session
Primary Strength
A. MU Snatch upto 65kg
B. Snatch complex upto 85kg, felt heavy today and biceps are pretty sore from 17.3
C. Just held 5 across all sets
D. Done
PM Session
Conditioning
A. Done, 7 cals short on final set of AB! All other rounds and reps completed
A. Built to 160! I did have to let go of the bar and back up before snatching.. :/
B. HSPU- 12/10/8/10
Dips: 6/8/5/6
PU: 10/10/10/10
Metcon: Well…that turned into an AMRAP
I did regular legless in the workout and then after did 4 more from the seated position.
Strength:
A: 135/145/155/160/165/170# (BW & 97% of my muscle 1-RM) ✅
B: 135/145/155/165/175/185/195/205# ✅
C:
4″ SHSPU: 10/6/7/5
Dips: 6/6/6/6
PU: 6/6/6/6
D: 4 rounds done ✅ 225# hip thrusts
Conditioning:
A: Done but w/ 350m row & 20 cals.
Session 1
Openers done
-Push-ups and Ring dips done
-Barbell goodmornings and hip thrusts 135#
conditioning
-Dropped in to join a gym near my house in murrieta
For Time: (16:35)
400m Row
15 T2B
400m Row
15 Overhead Squat (155/105)
400m Row
5 Rope Climbs
400m Row
15 Overhead Squat (155/105)
400m Row
15 T2B
Session 2
A. Muscle snatch: 145#
B. 2 lift offs + snatch: 170#
C. 4RFT: (16:50)
– 30 Calorie Assault Bike
– 15 Dumbbell Thrusters (50/35 lbs)
That 4rft sounds nasty!
I really hope they don’t combine those in the open haha
Warm up – 3k row
C. Done. HSPU went 15, 11, 11.
D. Done.
Conditioning –
Done. Ended up getting around 25 caps for ab, 330 for row. All thrusters and rope climbs done as prescribed.
session 1:
A: Muscle snatch up to 200
B: Snatch lift offx2 + snatch to 240
C: HSPU/Ring Dip/push ups done. 9/6/6 each round.
D: skipped.
Session 2:
class was using ropes and rowers so did the class wod.
5 cycles of:
2 mins of : 3 legless rope climb + amrap calories rower
rest 3 mins.
40/38/36/32/33 calories. this was awful.
Sled stuff to tan
You muscle snatch more than my squat snatch, I changing that shit tonight! PR coming
Haha life goals!
It didn’t happen! Keep it up bro ??
Well, I guess my body feels tired today.
A. Muscle snatch up to 115#
B. 2 Snatch lift off+ snatch up to 135# (keeping it light for the open tomorrow)
D. 3 sets with reverse hyper 50#, hip thrusts 105#
25 minutes AB 50-52 RPM, 194 calories
Knee is bugging me more today. Has been on and off for the last couple months but seems to be getting worse. Iced afterward and will compex and epsom salt tonight.
Rest up and get ready to hit 17.4 hard tomorrow! Please keep us posted!
S1
Yesterday’s 4 sets of:
Bulg split squats at 135×6
Strict chest bar x6 with just BW
Today’s Conditioning:
400 row finished w/ about 10-15 sec rest
10 Strict chest to bar pull ups
400 row
15 DB thrusters w/ 50’s all unbroken
S1
1000m rows
S2
No Snatches. Hands still open from 17.3
All the pressing done with hspu/dips/push ups
Conditioning
Done ! This kicked my butt. 3rd set only got 28 cals 🙁
Sled and sandbags done
What were you row times you beast!
Thanks kev. I kept them around 3:35. My back has been super tight lately. So compressing on the rower was really uncomfortable
Hope to get you back healthy again ??
One long session: Primary Strength Session A.- B. Skipped snatches today since I redid 17.3 on Monday and got lots of them. Performed the Clean & Jerk from Monday’s program instead: 2×57,5kg / 2×62,5kg / 2×67,5kg / 2x70kg / 73,5kg / 76kg / 78,5kg / 80kg / 82,5kg / 85kg C. Finished todays session with this part 30 seconds of Strict Handstand Push-Ups to 4″/2″ Deficit: 10 / 8 / 8 / 7 30 seconds of Tempo Ring Dips @ 2111: 6 / 6 / 6 / 6 30 seconds of Tempo Push-Ups @ 2111: 6 / 6 / 6… Read more »
Strong work today Caro!
Thanks!
3X1000m with 3:00 rest
3:38.2
3:38.4
3:38.6
Happy with that!
Average 1:49.4 2k is (1:50 or 1:51)
Session 1
A. Up to 95
B. Up to 135, failed 140 (narrow grip)
so the MOST amount of reps you should get on the ring dip and push up is 6 right?
Yes
so wise
*realizes that I can’t count* ?
haha im sure that extra volume didn’t hurt. i just wanted to make sure i got the tempo down! i wish i could do 12 strict ring dips in :30 🙂
Snatch – Up to 230 heaviest complex of this I’ve ever done! Tino Marini is a God! Con- Done all reps completed except for the row was around 350 m last 3 sets… Did hspu max temp effort thing getting stronger for sure. Doing ghd stuff this afternoon. Seeing chiro tomorrow to get lined up before 17.4. Overall I’m very happy with how the open is going for me this year. I will continue to follow this program through until next year. If I keep making Gaines I’m strength and conditioning like I have been. Needing to video my wods… Read more »
Nice job on the condo bro!
Thanx man. My main concern was figuring out how to do those dB thrusters when I was tired. Way different than a barbell thruster…
I try to get my hands as far forward on the grip as I can. It allows me to use my posterior chain more
I skipped that emom so I didn’t get to try ?
Haha I saw that! I was like waaaat
We just write the program you put the work in 🙂
Keep crushing it!
Session 1: A: E90 Seconds – done but modified. I couldn’t get on the rope fast enough after finishing the 350 row and I wanted get the rope climbs in, and I was sucking at 20 cals on the bike…so got to 15 each time with about 25 sec recovery. Surprisingly the Thrusters were ok – unbroken the whole time, really felt like I could catch my breath on them. Dare I say I like them better than barbell thrusters?? 250m row Legless from standing + legs rope climb 15 cal bike 15 DB Thrusters (35#) B: Prowler + SB… Read more »
I like dumbbells way better! It allows me to use my butt instead of quads which don’t like to work.
Yes I could feel my butt working!! Congratulations on your baby boy!
Condo
E90 sec
400 m row (1:28-1:30 ea.)
10 Toes to Rings (still protecting hand)
20 cal bike (59:-1:03)
12 DB Thrusters (Legs are smoked from Wall Balls yesterday)
SHSPU 3 sets 10-10-9
Bench Press and tricep work later.
session 1
Good to see you back training. When’s surgery?
I never stopped training just modified like hell haha I am going to get an MRI next teusday. I had ultrasound check, and the doctor wants me to get an MRI to map better how the knot is, and stuff. So I hope that I will be able to get a surgery really fast after the MRI. But I am trying to do the Open workouts, just for my Team. CFXY to help them. I havent be able to go 100% in to them. But I really surprise myself in the last open wod 17.3 haha. On a injury free… Read more »
So that you’ll be on the team for Regionals 🙂
The plan for me was always team this year. But we will see. How long the recovery time is. And stuff.
And if I am good enough haha. Alot of other potential athletes
Would be cool to see you go to Games, however the European region teams are stacked!!
Haha yes.
Europe region is by far the strongest overall region.
Alabama is stronger.
Haha you funny.