games prep
A. C&J, 5 x 2+2 @ 80%, rest 2-4 min
B1. Clean Pulls; 4×3, heaviest possible, use straps if you need but do not drop the bar, rest 60 sec
B2. Push Press; 4×3, heaviest possible, rest 60 sec
met-con
8 minute amrap of:
7 OHS (135/95)
14 T2B
21 KB Swings (2/1.5)
Swing should be 2011 regional standard.
games prep
A. Snatch; 3, 3, 2, 2, 1, 1, rest 90-240 sec.
B. Snatch Pull; 3 x 3 @ 10% heavier than your heaviest completed snatch.
I’ve got an idea for a met-con for myself, it will be a WOD that involves a full sq/snatch since that movement is already dialed in from the work.
We are a short time out from the open so I will be getting in a double today. Mostly because while up in Boston I focused on coaching and learning and didn’t get any work in.
Bare with me as I am away in Boston. I will just put the daily lift down, from there practice on something you suck at. We will dial it back in when I return.
games prep
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec
games prep
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 5 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100
Endurance Met-Con
21-15-9
Power Snatch (95/65)
Box Jumps (24″/20″)
Hand Release Push Ups
games prep
All Athletes, focus on quality. If the speed and position are not there do not work at the prescribed loads. Treat these lifts as if you are being judged at a sanctioned weightlifting meet.
A. Power Snatch; 1 x 2 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, rest 2-4 min
B. Front Squats; 1 x 1 @ 85%, 3 x 1 @ 90%, rest 90-120 sec
GWOD
10 minute muscle up practice.
Focus on turn out, start strict if you can, work on doing consecutive reps even if it’s only 2 or 3, tying reps together will help build the total reps.
games prep
Strength Training Athletes
A. C&J; 1 x 1+1 & 85%, 1x 1+1 @ 90%, 3 x 1+1 @ 95%, rest 2-4 min
B1. RDL; 3 x 3 @ 100%, rest 30 sec
B2. Box Jumps; 4 x 6, rest 2 min
Maintenance Athletes
A. EMOM for 8 min C&J (full squat) x 2+2 @ 65%
B1. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
B2. Glute-Ham Raise; 3 x 8, rest 30-45 sec
Technique Athletes
A. C&J (work from hang); 1 x 2+2 @ 70%, 3 x 2+1 @ 75%, rest 2-4 min
B1. Clean Deadlift; 3 x 3 @ 100%, rest 90-120sec
B2. Glute-Ham Raise; 3 x 8, rest 30-45 sec
GWOD
Practice Handstand Walks for 10 minutes
Every time you fall, alternate between
10 Hollow rocks
6 Alternating pistol squats
3 Dead hang pull ups
+
For quality
Dips (strict no kip) 9-1 ladder
Toes 2 Bar (work on strict)
Strength Training Athletes
A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 1 x 1+1 @ 90%, 2 x 1+1 @ 95%rest 2-4 min
B. Clean Pulls; 3 x3 @ 100%, rest 90 sec
C. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 90-240 sec
Part II
Fran
Technique Athletes
A. Three Position Clean
1rep from high hang
1rep from mid-thigh
1rep from the floor
x 7 sets
B. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 90-240 sec
Part II
Fran
Maintenance Athletes
A. Split Jerk
5reps-4reps-3reps-2reps-1rep
*Focus: Full extension of the hips!!!! Jump!!!!
Retreat under the bar into a deep split
Don’t cut the split short and don’t be quick to recover
As you dip, keep elbows high (bar on the shelf)
Slow dip, but be aggressive going up!!!
B. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 90-240 sec
Part II
Fran
Choose one of the following
GWOD
For Quality
L-Sit; 5 x max effort
Hollow Rock; 4 attempts that are focused on quality
GHD Sit Ups; 3 x 10
Endurance
8 Tabata Rowing Intervals @ 80-90% effort
We are just over 3 weeks out from the announcement of the first sectionals workout. In the past month we have been ramping up the strength training as the loads have been increasing and our bodies have been feeling the effects of the volume and intensity. Over that period I hope we have exposed some weaknesses and now we can isolate those and begin to focus on them. Among them, will be the option of continued strength focus, technique, maintenance, longer endurance met-cons, gymnastics work, and endurance intervals. All of these options will not be available every training day, however when they are available make your decision based on what you need to work on, and be honest with yourself. Make a choice for one or two or the additional options but do not choose all, the body will not function with enough quality through all of the options.
games prep
Monday
Strength Training Athletes
A. Snatch; 2 x 1@90%, 2 x 1@95%, rest 2-4min
B. Snatch Grip RDL; 2 x 2 @ 105%, 2 x 2 @ 110%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
Met-Con (for strength training athletes)
8:00 AMRAP
5 HSPU
7 Burpee’s
35 Dubz
Technique Athletes
A. Hang Squat Snatch; 2 x 3 @70%, 2 x2@75%, rest 2-4min
B. Snatch Grip RDL; 2 x 4 @ 80%, 2 x 3 @ 85%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
Maintenance Athletes
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B1. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 30-60sec
B2. Glute-Ham Raise; 3 x 8, rest 30-45 sec
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
Met-Con (for technique & maintance athletes)
15:00 AMRAP
5 HSPU
7 Burpee’s
35 Dubz
Post WOD Work
DB PP; 5-5-5-5-5 (tempo 21X2)
games prep
A. Back Squat; 5 x 1 @90%, rest 120-240 sec
B. Abs x 300
Games Prep
Part I
A. C&J; 1 x 1+1 & 85%, 3 x 1+1 @ 90%, rest 2-4 min
B1. RDL; 4 x 3 @85%; 20 sec
B2. Box Jumps; 4 x 6, rest 3 min
Over the next couple of weeks we will start addresses individual weaknesses. I hope we have exposed some of those weaknesses over the past weeks as we have been building our foundation of strength, this way we know what to work on being 3 1/2 weeks out from the start of the open.
Over the next weeks of games prep there will be a couple of different options for additional training. There will be a gymnastics WOD, endurance interval work, and met-cons that will cover various time domains. Knowing where your own strengths and weaknesses are it will be very important to work on the weaknesses. The several options should not all be completed, pick one component and complete it with the highest quality or intensity that it calls for.
As far as additional work today, I have a couple of ideas. Pay attention to how your body feels, we have been increasing the loads over the past training sessions so if your body needs rest then rest. If you feel good and need some work here you go;
4RFT
10 DB STO (45/30)
10 GHD Sit Ups
10 Box Jumps (30″/24″)
