March 27th, 2017

**If you are re-doing 17.5 today, good luck! Β 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! Β We are proud of the work you have all put in. Β 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. Β 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!

Advertisements

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 2Γ—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 2Γ—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