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September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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April 18th-23rd

April 23, 2016

Monday 18th

 

 

STRENGTH:
Every 90 sec, for 15 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

 

CONDITIONING:
3 RFT
Run 1 lap
20 Hang Cleans (135/95)

Consider this a "Run/Fight/Run" style conditioning workout. You've got to run a certain distance, so you've must maintain a pace that you can sustain for the whole distance.

 Then when you get back in the building you've got a semi-technical movement that you must execute with some precision, then run again. 

 

This simulates the demands required of a fight AND flight situation for which we should all be physically prepared...just in case.

 

 

Tuesday 19th

 

STRENGTH:
Every 2 mins, for five sets:
3 Push Press 
Build to today’s heaviest triple. 

 

CONDITIONING:
9 min AMRAP

9 Burpee Box-Overs 
9 Push Presses 

9 Dips (Ring dips for RX)

Today is all about Overhead Shoulder Stability, and Pressing hypertrophy. We're working to develop the shoulders, triceps, and chest, with a cardio mix to blend it all together. 

Mostly an Upper Body day.

 

FINISH:

TABATA

Tire Hammers

Front Plank

 

Wednesday 20th

 

TECHNIQUE: 

We'll practice going unbroken on the "touch and go" Clean and Jerks. If you're comfortable with the movement, and can keep yourself in a good postion, then this should be your goal for the conditioning portion today. If not, then just drop it every time from the top.

 

CONDITIONING:

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

10 Clean and Jerks (135/95)

 

 

 

Thursday 21st

 

STRENGTH:
“Gymnastics Challenge”
Complete as many reps as possible for each of the following (14 mins total):
2 Minutes of Muscle-Ups
**Rest 60 seconds
2 Minutes of Alternating Pistols 
**Rest 60 seconds
2 Minutes of Handstand Push-Ups (or L-Seated DB Press)
**Rest 60 seconds
2 Minutes of Strict Chest-to-Bar Chin-Ups
**Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold (Holding at the top of a dip position)
(you only get one attempt to hold for as long as possible)

Scale these movements appropriately for YOU.

 

CONDITIONING:
20 min AMRAP
10 American Kettlebell Swings 
10 Burpees

10 Toes to Bar

Today is the "PACING" day. You should aim to find a pace from the very beginning that you can pretty much maintain for the entire AMRAP. (If the 1st round takes you 3 mins to complete, but the 3rd round takes 6 mins to complete, something went terribly wrong. If anything, your LAST round should be the fastest.)

If possible, wear a wrist watch with a stopwatch on it so you can track your split times. 

 

 

Friday 22nd

 

STRENGTH:

2 mins at each station, for a total of 14 mins
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible MAKE SURE YOU GET DEPTH WITH THESE. That means BELOW parallel for most of you.

 

CONDITIONING:
14 min AMRAP 

Row 300 Meters 
15 Pull-Ups
15 Front Squats

LEG DAY! ...and some Pulling to balance out all the PUSH from Tuesday.

 

 

 

 

 

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