OPEN WEEK #5 3/21/17 - 3/27/17

A. Squat Clean thruster; 1.1.1.1.1; rest 2:30 x 4 sets **If we did this last week goal is heavier**

B. Clean Pull from 1-2" deficit; 3 reps; rest 3 mins x 4 sets

C1. Ring Fall outs; 10-12 reps; rest 10s

C2. Strict toes to rings; 4-8 reps; rest 2 minutes x 4 sets

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4 Muscle Ups

10 Calorie AB

5 DB Thrusters 50 each hand

10 Calorie AB

Rest 90s x 4 sets

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20 Min mobility

105,125,155,185 No issues and felt good

MY times on 4 sets: 1:36, 1:44, 1:55, 1:33 burned nicely

Tuesday: ***If you re-test monday move mondays training to today and skip this day***

A1. Push Press @20x1; 5 reps; rest 30s

A2. HS walk; 60ft; rest 30s

A3. Knee tuck front lever; 35s; rest 2:30 x 4 sets

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18 Minute EMOM:

1st: 10 Calorie AB

2nd: 10 Pull Ups

3rd: 55 Double Unders

**From last week comp training - i think we will see all 3 movements here in the next 2 weeks so fits well**

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20 Minute Z1

Did the 18 min EMOM on Wednesday for this. Only did 30 DU's though when I did it.

Wednesday:

3 Minute AB @ easy pace

2 minute Dynamic mobility x 4 sets

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10 Minute EMOM:

1 Squat Clean Thruster 185lbs + easy AB remaining time

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10 Burpees

15 Calorie Row 

Rest 90s x 5 sets **Complete at sustainable pace**

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20 Minute Z1

Did the warm up portion of this on WED before I did the EMOM above. Then, just did mobility. I feel good and I am ready for Friday! LETS GO!

Thursday: Rest

Friday: 

17.5
Unbroken but felt slow at the end and took a few rests. 10:36 first time around!

Monday: 
Redo went great! Much more consistent in my rounds. I did my best to shave over a minute but couldn't do it. 9:41 and I broke the first 3 sets.

I also did 30 minutes of AB every 3 min 3 muscle ups
I also did some light snatch work. Comp train stuff
Light paused OVH squats didn't go higher than 135
Snatch Balances with no higher than 135 
Then, 3 position snatch again no higher than 135.

OPEN WEEK #4 3/14/17 - 3/20/17

A. Squat Clean thruster; 1.1.1.1.1; rest 2:30 x 4 sets **Moderately tough weight - may see this still**

B. Clean Pull from 1-2" deficit; 3 reps; rest 3 mins x 3 sets

C1. Ring Fall outs; 10-12 reps; rest 10s

C2. Strict toes to rings; 4-8 reps; rest 2 minutes x 3 sets

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4 Muscle Ups

10 Calorie AB

20 Wallball

10 Calorie AB

Rest 2 minutes x 4 sets

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20 Min mobility

Tuesday:

A1. Push Press @20x1; 6 reps; rest 30s

A2. HS walk; 60ft; rest 30s

A3. Knee tuck front lever; 35s; rest 2:30 x 3 sets

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18 Minute EMOM:

1st: 18 Calorie Row

2nd: 15 HSPU

3rd: 60 Single Unders or 10 Box Jumps **Not sure how your ankle is feeling LJ so switched DU here.  Gave you Single Unders to try and see how that feels on the ankle incase DU show up this week or the option of Bj's.  Be careful on that ankle and let me know if you need anything**

**From last week comp training - i think we will see all 3 movements here in the next 2 weeks so fits well**

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20 Minute Z1

17.3 REDO 129 reps

Wednesday:

3 Minute AB @ easy pace

2 minute Dynamic mobility x 4 sets

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10 Minute EMOM:

1 Clean and jerk 205 + easy AB remaining time

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10 Burpees

15 Calorie Row 

Rest 90s x 5 sets **Complete at sustainable pace**

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20 Minute Z1

No issues with 10 Min EMOM although I did 215. Not sure why I thought it was that. My mistake. 

I kept all rounds around 1:20 

Thursday: Rest

Friday:

17.4

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30 minute cool down bke or walk 

I did 7,6,7,7,5,5,4,4,3,2,1,1,1,1,1 on the DL's and I have no idea but my split time was 2:54 off the DL's.
I did 20, 15, 10, 5,5 in 2:30
I did the row in 3:30 which wasn't great
I started HSPU's at about 9:20 and finished workout at 44 HSPU 
MY SCORE WAS 210. I can get out of that first round. I know it!

IF you're doing 17.4 Saturday I would do Saturdays workout friday but sub in the toes to bar for sure and change lateral lunges to 20 ft duck walk.

Saturday:

15 Minutes of movement/aerobic work:

20 calorie Row/Airdyne

10 cat cows

10 fire hydrants (5 each leg)

10 calorie row/airdyne

20 Ft ostrich walk

20 lateral lunges

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20 Minute EMOM:

1st: 6-8 GHD Sit ups + 20 Double Unders *If you're going to re-do this i'd probably sub TTB for ghd sit ups as the GHD's can wreck you for quite some time*

2nd: 10 calorie airdyne + 5 box jump overs 24/20

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20 Minute hip flexor/lumbar/hamstring/abdominal mobility

I did T2B's with all unbroken

Sunday: Rest

Monday:

Re-do

Boom Sauce! I got 230 this time around. Faster splits on every movement. The 6,5 DL worked like a charm and I got 20 extra sec, I did 11's almost every set but 1 on WB's and got an extra 10 seconds, lastly I did the row in 3:25 instead of 3:40 and gained another 15 seconds. My HSPU were money. I did a big set of 11 and then a 9, 6, 5, 4, and small sets to finish out before I did a set of 5 and then singles on round 2.  Pretty Happy but I think I should have done 10,9,8,7,6 down on HSPU instead of what I did. I forgot about that rep scheme when I got there.

OPEN WEEK #3 3/6/17 - 3/13/17

Monday:

17.2 Re-test

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30 Minute Bike Z1-Z2

159 and I have video! HA!

OR

A. Back Squat; 3 reps @ 75% 1RM; rest 3:30 x 4 sets

B. Snatch Grip Deadlift; 5 reps @ 110% 1rm snatch; rest 3:30 x 4 sets

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16 Minute amrap:

100 Calorie Row

80 Double Unders

60 Wallball

40 Power Clean 135lbs

20 Bar Muscle Ups

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10 Minute EMOM:

1 Power Snatch @ 70-80% 1RM

Easy AB during remainder of the minute

**Everyone opted to re-test last week so this is showing up again**

Tuesday:

A1. Push Press @20x1; 8 reps; rest 30s

A2. HS walk; 50ft; rest 30s

A3. Knee tuck front lever; 30s; rest 2:30 x 3 sets

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6-8 Strict HSPU

6-8 Kipping HSPU

200m Row

Rest 90s x 4 sets

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30 Minute Bike Z2

**Every 3 minutes complete a 10s sprint**

A1: 145 with no issues
A2: I did 30,20 on all HS Walks
A3: WEIRD is all I have to say
HSPU work was solid. I did 8's.
ASS BIKE SUCKED!

A. Power Clean; 1.1.1.1; rest 15s/3 minutes x 3 sets @ 85% of last weeks highest set

B1. BB Glute bridge; 8 reps; rest 30s

B2. Pistols OR band assisted shrimp squats; 8 reps each leg; rest 30s

B3. Front Squat; 10 reps @ 155lbs; rest 2:30 x 4 sets

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12 Minute EMOM:

1st: 4 Power Snatch 155

2nd: 6 CJ 155

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5 Minute amrap:

30 Double Unders

15 wallball

10 toes to bar

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20 Minute mobility

A: 195
B1: 155
B2: No issues with pistols. My left ankle was a little tender so sometimes I was on my toes from last week I assume. 
B3: Unbroken Front squats
ONLY did 10 minutes on EMOM because my left shoulder started hurting towards the end. I stopped working out and had to coach anyway.

Thursday:

Rest

Friday:

17.3

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10 Minute Bike Z1

10 Minute Row:

30s @ 900 cal/hr

30s easy

10 Minute Bike Z1

17.3 (120 reps or 3@225) I missed it three times. I am going to redo on Monday because I think I can get on the bar this time and bang out the C2B's. Plus, it was a sloppy workout. I started changing my plates when I got to 225. My gymnastics wraps got annoying and I took time to take them off etc.

Saturday:

A. 10 Minute EMOM 1 back squat Squat @ 70% 1RM

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10 Minute amrap:

80 Calorie Row

60 Wallball

40 KBS 55lbs

20 HSPU

**Similar to Joeys but no Jump rope to protect ankle**

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20 Minute Z1

A. 295 on Back Squats
AMRAP: I was 2 reps shy of finishing a round

Sunday: Rest

Monday:

17.3 Re-Do or training

RE-DO: 129 reps Pretty excited to do what I wanted to do! Just got ahead on time and clawed my way through it. Still missed 225 twice but had fun with it. Literally got in the pull ups in last 14 seconds.

OPEN WEEK #2 2/27/17 - 3/6/17

Keep me updated on how everything is going!

Monday:

17.1 Redo if needed

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30 Minute Z1 Bike

**Get off every 3 minutes and complete 3 unbroken muscle ups**

A. 17.1 Redo 15:07 

B. All good on MU's with no issues in my neck or trap

OR

A. Snatch Pulls; 3 reps; rest 2:30 x 3 sets

B. Deadlift; 3 reps @ 65%1RM EMOM x 10 mins

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12 Minute amrap:

90 Calorie Row

30 Power clean 135

45 Calorie Assault Bike

15 Bar Muscle Ups 

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20 Minute EMOM:

1 Power Snatch @ 65% 1RM

Easy AB during remainder of the minute

DID NOT DO

Tuesday:

For time:

50 Calorie assault bike

50 Toes to bar

Rest 5 minutes

For time

50 Calorie Assault bike

35 HSPU

Rest 5 minutes

24 Minute EMOM:

1st: 40s row @ 1200 cal/hr

2nd: 10 Kipping HSPU

3rd: 40s Bike @ 350W

4th 10 CTB Pull Ups

A. Hamstrings are shot this time around from 17.1

Time on first 50 Cals etc is 6:20 (50 cals at 3:05)

Time on sec 50 Cals etc is 6:12 (50 cals at 2:55)

24 Min EMOM: Went great! All Unbroken movements

Wednesday:

A. Power Clean; 1.1.1.1; rest 15s/3 minutes x 3 sets - build

B1. BB Glute bridge; 8 reps; rest 30s

B2. Lateral box step up negatives @40x1; 8 reps each leg; rest 30s

B3. GHD Sit up; 8-10 reps; rest 2:30 x 3 sets

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20s Hang Clean & jerk 95lbs

40s Rest

40s Assault Bike @ 80% 

20s Rest

20s Thrusters 95lbs **deadlift if this bothers your foot**

40s Rest

40s Row @ 80%

20s Rest

x 3 sets

Rest 5 Minutes x 2 sets

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20 Minute mobility

A. 230lbs
B1,B2,B3: worked up to 185 on Glute Bridge
Metcon: Wrist was bothering me but I got through it

Thursday: Rest

I'm sure we are all aware that this is mostly grip / gymnastics under fatigue.  I think the biggest 'tips' I can give for this is to break things up right  from the start and be smart about it.  Save your grip/energy for muscle ups.  Don't go big on TtB right away, save it for the rounds after mups if we get there.  Break up the power cleans intelligently.  I'd personally aim for 7 then 1 right into lunges.  On the power cleans use your hips/legs and save your biceps/arms/etc for the gymnastics work.  

Friday:

17.2

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15 Minute EMOM:

1st: 15 Burpees to 6" target

2nd: amrap calories on assault bike
3rd: rest

146 No video Ha!

Saturday:

A. Back Squat; 3 reps; rest 3:30 x 5 sets **75% 1RM**

B1. Glute Bridge @20x1; 8 reps; rest 30s

B2. Sorensen Hold; 30s; rest 30s

B3. HSPU; AMRAP (-3) unbroken; rest 3 minutes x 4 sets

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15 Minute AB

30s @ 85-90%

30s Easy

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20 Minute easy AB

A. 305 for all Squats with no issues
B1. 185 with Glute Bridges
B3: Did 9 Strict HSPU each round

Sunday: Rest

Monday: 

17.2 Re-test most likely