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

030114

open work 14.1

10 min amrap:
30 DUs
15 Power snatches 75/55

this workout depends on your strengths. If your cardio and DUs are strong you'll breeze through them and struggle with the Snatches. This is a big aerobic workout and highly dependent on conditioning.

For the snatches, tape the fingers and hook grip the thumbs, after that it should be more of an upper back/shoulder burn. Feet/ankles/and calves are going to get torn up between DUs and snatches so give them some tlc and makes sure they're nice and warm before you get started.

as for warm up stuff, Barbell shrugged said it the best so i'll leave it to them

Good luck!

022714

REST DAY!

14.1 is released today and will be included in the programming for the weekend.

022614

022514

022414 mo' front/back squats (with snatch work and open prep chipper)

Messing around on how i want these workouts prioritized. I will generally list the workout in order of priority, and these workouts are meant to be broken up into two sessions. If you are on a one workout schedule and have time for the all the work listed  I would perform The squat work, then snatch work, then chipper or "barbie cardio"

Barbie cardio is pretty much exactly what it sounds like. low impact aerobic work that can be done on anything from a concept2 or elliptical. When performing barbie cardio, the preferred method is intervals generally working intervals at 90-95% effort  for 30s followed by about 50% effort for the next 30s and repeated till time is met. Minimum time for barbie cardio will always be 20 mins, an can venture into much longer durations based on athletes needs. Make a good decision with this; don't let barbie cardio take away from your strength and technique work.

Metcon Pace Goals:

excellent (would impress me): sub 5 mins/unbroken wallshots

decent (what should be scaled towards as a goal): sub 7 mins (wallshots sub 2:30)

needs work (should've scaled lighter for faster pace): 10+ minutes

On the snatch emom, the limiting/fatiguing element should be you're power snatch. If you are having trouble with the hang or snatch balance, work is needed on those elements as they are there to grease proper mechanics and movement for full snatch.

022314

rest day.

take care of yourself, recover, get ready for the week.

022214

Choose strategy that allows you to move quickly and consistently through the wall shots and push that row pace hard

022114

Hopefully you took your rest day seriously. Getting some upper body work in. AM is meant as capacity work, DO NOT GO TO FAILURE. Hit some moderate effort weight on the strength and try to go unbroken on intervals.

Get better, not broken; more work coming up tomorrow.

022014

REST DAY!

Get a good warm up in, mobility, and some recovery. May make an update on some stretching routines for lower body/upper body, but that's more likely to come in the future.

Great day for yoga, massage, epsom salt baths, contrast showers.... whatever makes you feel good and get ready for more training, do it.

021914

A) 4 sets of 7-13 front-back squats @ 94% of monday's squat

B) 4 rft:

100m shoulder carry  (switch shoulder at the 50m, heavy but unbroken)

20 swings 70/53

20 plate burpees

20 V-ups

021814

Mobilize those shoulders!

021714

Hopefully first of many post. This is the beginning of a 10 week cycle that will prioritize squats.

SMALL EDIT: 5 rounds for the PM conditioning