031414

Open workout 14.3 is begging for some back injuries. that being said, today's workout will be light and explosive and attention should be given to mobilizing the hips.

front squat
3 sets of 4 reps @ 60% of front squat max
-can be performed from clean

20 Turkish get ups (10 each side)

EMOM 5 Rounds (alternating each exercise on the minute):
4 power cleans (heavy, but under 20 secs)
10 push press (challenging, but unbroken)
*there's a catch on the EMOM - you must use the same bar and changing weights between rounds. recommended weights would be 125/75 for ladies and 185/135 for guys.

weights and intensity are up to athlete, remember there will be deadlifts and box jumps tomorrow so don't go crazy on the power cleans.

OPTIONAL: 20 mins easy intervals/barbie cardio

MANDATORY:
-minimum two minutes super couch each leg
-minimum two minutes pigeon stretch or other glute stretch each leg
-soft tissue work on your hip flexors, glutes, and thoracic spine. working on your calves would also be a solid idea if you have time.

031214

front/back squat
- 4 sets of 4/8 @ 94% of monday

single leg RDLs
4 sets of 8 reps each leg
-as heavy as possible with control and preventing the foot from collapsing in.

30 mins on airdyne (or bike)
- :30 secs hard :30 secs easy for 30 mins. try to push the pace on the hard 30 secs.

031114

strict muscle up practice
3-3-3
2-2-2
1-1-1

if you cannot do strict muscle ups, perform double rep strict chest to bar pullups and ring dips in same rep fashion. just for clarification you do 3 sets of 3 reps, then 3 sets of 2 reps, then 3 sets of 1 rep with as much time as needed between sets.

10 min emom:
- 2 power cleans (heavy)


7 RFT
7 HSPU (prefer strict)
20 DUs
7 CTB pullups (kipping/butterfly)
20 DUs

if time/energy permits:
20 Turkish getups moderate/heavy (not for time)
-alternating, 10 each arm.

031014

session 1:

4/8 front/back squat
-5 sets @ 80% 1 RM

Metcon: 5 RFT
15 swings 70/53
20 jumping lunges (10 each leg)
20 DUs

Session 2:

10 min Snatch EMOM
- Power snatch + hang power snatch (above knees) + hi hang full snatch
- same weight or heavier over last week.

Accessory abs and low back (GH abs and reverse hypers are preferred if available):
4x25 abmat situps
OR
4x20 v-ups
OR
4x15 GH abs

alternate with 4x20 reverse hyper extension (NOT GH raises) OR hyper extension OR superman


after judging 14.2 this weekend i saw a lot of deficiency in chest to bar pullups. some of this stems from lack of strength while some of this stems from lack of quality control/effort on the participants part and when a judge was there to call people out it was obvious who did and didn't really put in work.

My point is take the time to make sure movements are performed with good quality/range of motion and that you scale to an appropriate weight or movement that maximizes the work you are doing.

030514

030414

030314

Time to get some more work done. Look forward to 2 weeks of 4\8 squats