February 28th, 2018

Barbell
A. Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 80%x1.1.1.1 x 3 sets (rest 7-10 seconds between singles)
B. Split Jerk; 4-5 good singles up to 80%, 85% if feeling good
C1. Single Leg Hip Bridge x 8/side x 2
C2. Single Arm OH Carry x 100ft/side x 2
C3. Banded Face Pulls x 12-15 x 2

Skill
OTM x 9 minutes:
Min 1: Kipping HSPUs x 4-8 perfect reps
Min 2: Burpees Over DB x 6 reps
Min 3: Pistols x 6-12 reps

Conditioning (can be done as AM/PM)
30 Second AB @85%
30 Second AB @easy
x 20 minutes

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February 27th, 2018

Gymnastics (via CFM)
A. Chest-to-Bar Pull-up Practice x 5 minutes; work in manageable sets
B1. Feet Elevated Ring Row x 7-10 x 3
B2. Parallette Push-up x 7-10 x 3
C. L-Sit; accumulate 1 minute

Barbell
A. Power Snatch + OHS; 50%x2; 60%x2; 70%x2
B. Snatch; 70%x1; 75%x1; 80%x1x3
C. Back Squat; 60%x2; 70%x2; 80%x2; 85%x2 all on the 2minutes

Conditioning
3/2 Bar Muscle Ups
12 Wall Balls (30/20 lb)
48 Double Unders
Rest walk 90 seconds
x 5 sets

February 25th, 2018

Gymnastics
LEVEL 1
A1. Kip Swing x 3 + Kipping Ring Pull-up x 3 + 5-second Hold at top on last rep x 4 sets
A2. Russian Dips x 3-5 reps x 4 sets
B. Kipping HSPU Practice x 4-6 reps x 4 sets (work on speed here)

LEVEL 2
A. Kip Swing x 3 + Kipping Ring Muscle Up x 3-5 + Slow Negative on Last Rep x 4 sets
B. Kipping HSPU Practice x 4-6 reps x 4 sets (work on speed here)

Barbell
A. Front Squat; 70%x4x4
B1. Landmine Press x 10/side x 3
B2. Seated Good Morning x8x3
C1. DB Prone Rows x 8-10 x 3
C2. TGU x 2/arm x 3

Conditioning
3 rounds for time of:
25/20 Cal Assault Bike
20 Sandbag Lunges (100/75 lb)
10/7 Strict Pull-ups

18.1 Strategy

18.1 Thoughts

Overall:
In my opinion, this is a Rowing and TTB workout; your proficiency on these two basic elements over a long-ish period is going to be the deciding factor in your success. Grip will definitely be a factor here, but this is still mainly a measure of your aerobic power (just like almost all Open workouts are — nothing revolutionary here)

Warmup:
10 minute bike/ski @Z1
+
Movement Prep:
T-Spine Opening (extension over foam roller —> cat/camel —> rotations)
Hip/Glute activation (hip flexor stretch —> single leg KB DL —> lateral step ups/overs)
Shoulder Prep (crossover symmetry —> cuban rotations —> bottoms up KB press)
+
Skill Work (if necessary):
Work on cycling reps with the DB and find what is the most relaxed style for you (see below)
+
heating up:
3 sets @ increasing pace:
3-5 Toes to Bar
3 DB Hang Clean and Jerks each arm
9 Cal Row
Rest walk 60 seconds
+
Rest 3 minutes
+
Row 30 seconds hard
Rest 30 seconds
x 3-4
+
Rest 5 minutes

Then GO!

Movements:
Toes to Bar:
This is going to be massively different from athlete to athlete; if you are very weak here (less than 5 unbroken), this should be quick singles. Set up a bar that you don’t need to jump more than an inch to get up and down from. Jump into the arch for the kip, and drop down as quickly as possible after hitting your rep to minimize grip fatigue. If you are decent here, think 5/3 or 4/2/2, with the same strategy as just described. Avoid “double kipping;” it’s always better to drop down and reset than to actively work against your own momentum. If you are very strong at Toes to Bar, consider going unbroken, but I would recommend that MOST people break this up with as short a break as possible, before getting right onto the DB.

DB Hang Clean and Jerk:
While we have worked with this movement with KBs in the past, I have honestly not yet played around with efficiency strategies here specific to the DB. Also, while you are allowed to use 2 hands to lower the rep back down, and this seems like it could save some eccentric loading, I’ll have to play with it to let you know whether or not that can make a difference.
Once you stand to the hang, I would recommend keeping the DB as close to your center of mass as possible, from front to back and from left to right. There should be rotation of the DB as you bring it around to the shoulder, then rotation back as you jerk overhead (hard to explain without showing, but the goal is to mover your body around the DB as much as possible, and avoid letting the DB leave your body).
These should be 5 unbroken throughout, and switch hands without going back to the ground between arms. If the weight is too much to do 5 unbroken, you should probably be scaling this workout anyway.

Row
What can we say other than keeping a loose grip on the handle, and rowing how you already know to row. You’re not going to improve here overnight, but you CAN be more efficient and effective with your strokes by using as much leg drive as possible, and not smoking the lats by ovvrgripping.
Have the foot straps set loose so you can get in easily, and, if you truly want to minimize transition time, have someone else reset the monitor between your rounds!

Final Thoughts:
Your pacing here in the first 7-10 minutes will determine your overall outcome. You should be flowing from movement to movement, and your true pace will be determined by your wattage on the rower. If you come off of the rower and need to take a break before the TTB, you are going too hard there; if you are coming off the TTB and need to break before the C&J, you did too many TTB. Know that you can generally pick it up on the rower in the later rounds, so don’t blow it up from the start.

Trust your training, grind this one out, and remember to breathe!

Good luck!

-ACM

February 21st, 2018

Barbell
A. Hang Power Clean + Power Clean + Push Press; 50%x2; 60%x2; 70%x2 (% based off Push Jerk)
B. Power Clean + Push Jerk; 3 TnG reps OTM x 5 minutes @65-75% ** can build here throughout if you feel good and snappy
C1. Single Leg KB Deadlift x 8/side x 2
C2. SIngle Arm Bench Press x 10/side x 2

Conditioning
20 Second Assault Bike Sprint
Rest 3:40
x 3 sets

Rest 10 minutes, then…

OTM x 16 minutes:
Min 1: Kipping HSPUs x 6-8 perfect reps w/ good speed
Min 2: 100ft Sandbag Carry
Min 3: 30 Second Hard Ski
Min 4: 30-40 Double Unders

February 20th, 2018

***Final tapering into the Open; your priority for this week is getting your body and mind ready to get after it on Friday. If you have any nagging injuries, don’t push it here at all, and do not rip your hands!
***If you took class on Monday, I’d recommend taking class again today

Gymnastics (via CFM)
A. Ring or Bar Muscle Up Practice (whichever needs the work); 5 minutes here, working in sets of 1-3
B1. Feet Elevated Ring Row x 7-10 x 2
B2. Parallette Push-up x 7-10 x 2
C. 30 Tuck-ups for quality

Barbell
A. Snatch; 50%x3; 60%x3; 70%x2; 80%x1; 85%x1
B. Clean & Jerk; 60%x2; 70%x2; 80%x1; 85%x1
C. Front Squat; 60%x3; 70%x2; 80%x1 OT90 seconds x 3

Conditioning
Every 5 minutes x 3 sets @ high effort:
300 Meter Row
20 UB Wall Balls
15 Toes to Bar

at the 15 minute mark…

30 second AB @85%
30 second easy spin
x 10 minutes

February 18th, 2018

Gymnastics
A. Toes to Bar; 10.8.6.4.2 — for time
B. Kipping HSPU Practice x 3 reps x 6 sets

Barbell
A. Bottom’s Up Front Squat; 50%x3; 60%x3; 70%x3; 80%x; 90%x1x3 — set these up on blocks (or boxes –no dropping here)
B1. Supinated Grip Barbell Bent Over Row x 8-10 reps @21X1 x 3 sets
B2. Turkish Get Up x 2/side x 3 — as heavy as possible

Conditioning
14 minute amrap
8 CTB Pull-ups**
25ft DB OH Walking Lunge Left Arm (50/35 lb)
8 Burpee Over the DB
25ft DB OH Walking Lunge Right Arm

**add 2 reps to the CTBs each round
**do NOT rip your hands