March 27th, 2017

**If you are re-doing 17.5 today, good luck!  Trust yourself, and know that your training all year has prepared you for this!

*If you are finished with the Open for this year, congratulations!  We are proud of the work you have all put in.  This week will be a chance to recalibrate, physically and mentally.

There will be no programmed workouts this week; I suggest staying active outside of the gym as much as possible, and having some fun.  Friday will have some lifting work, but don’t feel like it’s mandatory.

Again, so proud of all of you that have been with us for a while, and put it all out there this year!

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March 22nd, 2017

Gymnastics
A. Strict Bar Muscle Up Practice x 5-7 attempts
B. Hollow to Arch Rolls x 30 seconds x 3 sets (3 second pause in each position)

Barbell
A. Snatch Pull + Snatch from Pause @knee; 70%x1; 75%x1; 80%x1
B. Back Squat; 70%x5; 75%x5x2
C. Tall Clean x4x3

CF Work
10 Calorie Row
10 DB Thrusters @50/35 lb each hand
10 Calorie Bike
3-5 Ring Muscle Ups
Rest 3 minutes
x 3 sets (all at 85-90%)

March 21st, 2017

Activation Work
A1. BB hip thrusters x8 x2
A2. 1/2 kneeling banded face pulls x6-8/side x 2
B1. Feet elevated ring rows x8 x2
B2. Single Leg KB Deadlift 6/side x 2
C. Prone I.Y.T x 2×10 per movement

Barbell
A. Jerk; 50%x3; 60%x3; 70%x3x3
B. Snatch Pull w/hold in extension; 80%3; 90%x3x2

Accessory
OH “bamboo bar” hold x 30 seconds x 3 (use bands and KBs on a training bar)
bi’s & tri’s of choice x 10 each x3

Intervals
1 minute row @2k pace
1 minute rest walk
1 minute row @5 seconds faster
1 minute rest walk
1 minute row @faster than that
3 minutes rest
x 3 sets

March 20th, 2017

Activation Work
A1. Front rack pump throughs x5-10/side x2
A2. PVC elbow touches x5-10 x 2
B1. Quadruped hip rocks x30 seconds/side x 2
B2. Hanging shoulder blade circles x 10-15 x 2
C1. Tempo goblet squats x 3-5 x 2
C2. Prone Overhead PVC Press x 5-10 x 2

Gymnastics (Courtesy of CFM)
A. Segmented strict MU – 3 second pause in each position (pause at chest, catch, lockout, bottom of dip on way down) x1 reps x 5 sets **keep feet out in front of body with toes pointed at all times
B1. Feet elevated inverted bar row x15 reps x 2 sets **bar should just below the chest
B2. Stationary Dips x10 reps x 2 sets **straight body, no bend in knees
C. Hollow Hold w/PVC x15 seconds + Arch Hold w/PVC x 15 seconds x 3

Barbell
A. Snatch off Blocks at Knee; 50%x3; 60%x3; 70-75%x3x3
B. Front Squat; 80%x2x3
+
10 Hang Squat Cleans @135/95
Rest 45 seconds
8 Hang Squat Cleans @155/105
Rest 45 seconds
6 Hang Squat Cleans @175/115
Rest 45 seconds
4 Hang Squat Cleans @195/135
Rest 45 seconds
2 Hang Squat Cleans @215/145
+
Rest 5 minutes
+
50 Burpees to 6″ for time
+
Rest 5 minutes
+
100/80 Calorie Ski for time

March 15th, 2017

Gymnastics (courtesy of CFM)
A. Muscle Up Practice x 2-3 reps EMOM x 3; work efficiency and catching as high as possible
B. Strict Defecit HSPU @ tough deficit x2-3 reps EMOM x3
C. Kipping HSPU x5 reps every EMOM x3 – butt off wall
D. Hollow to arch rolls x :30 seconds **3 second pause in each position x3 sets

Barbell
A. Overhead Squat @22X1; 2-3 reps x 3 sets @80-100% of Snatch
B. Clean; heavy-ish double in 8 minutes (after warmup)

Conditioning
2 rounds @ high effort:
15/12 Cal BIke
15 Clean & Jerk @115/75

Rest 5 minutes

2 rounds @ high effort:
15/12 cal row
10 Thrusters @115/75

Rest 5 minutes

15 minute row – top of every 3 minutes ride @500m PR pace for 15 seconds

March 14th, 2017

**Gym is closed today; if you are able to get in there at any point, here is the workout:

Activation Work
A1. BB hip thrusters x8 x2
A2. 1/2 kneeling banded face pulls x6-8/side x 2
B1. Feet elevated ring rows x8 x2
B2. Single Leg KB Deadlift 6/side x 2
C. Prone I.Y.T x 2×10 per movement

Barbell
A. Hang Power Clean from pause @ knee; OT90 seconds – 50%x3; 60%x3; 70%x3x3; 80%x3x3
B. Split Jerk; heavy-ish triple

Intervals
Row 500 meters @ same pace as last week
Rest 90 seconds
x 6

March 13th, 2017

Activation Work
A1. Front rack pump throughs x5-10/side x2
A2. PVC elbow touches x5-10 x 2
B1. Quadruped hip rocks x30 seconds/side x 2
B2. Hanging shoulder blade circles x 10-15 x 2
C1. Tempo goblet squats x 3-5 x 2
C2. Prone Overhead PVC Press x 5-10 x 2

Gymnastics
A. 1 False Grip Pull-up + 2 Strict MUs + 3 Strict Ring Dips + 10 Second L-Sit x 3 sets (can be completed on Ring Thing, weighted, if needed)
B1. Feet Elevated Pronated Grip Ring Row x 5-7 reps try to pull rings to lower ribs/midsection) x 2 sets
B2. Stationary Dip @77X7 tempo x 3 reps x 2 sets
C. Crab walks on sliders x20ft forward + 20ft backwards x 2 sets (keep head back and hips high (does not have to me 20ft unbroken)

Barbell
A. Snatch from High Blocks (upper thigh); 50%x2; 60%x2; 70%x2; heavy double in 2 more sets
B. Back Squat; 50%x3; 60%x3; 70%x3; 80%x3x3

Conditioning
Three rounds for time of:
60 Double Unders
20 Wall Balls @30/20 lb
15 Kipping HSPUs