Training-Strength

Warm:

dynamic floor work

3 rounds NFT

20cal bike

ME hand walk

20cal row

ME effort HSPU

20cal ski erg

ME pull-up

Snatch

3x @ 155

3x @ 165

2x3 @ 185

2x3 @ 195lbs

Clean and jerk

3+1@ 175

3+1 @ 185

3x3+1 @ 205

3x3+1 @ 215lbs

Front squat

5x@ 155

5x @ 185

3x5@ 220

Then

6-5-4-3-2-1x strict deficit HSPU 

rest 1min between

3x15 BNpress

3x10 strict dip

 

Training- Power End./ Strength

The next few weeks will just be examples of programming that I am messing around with. I pull anything that I think that will be fun, hard, or stupid. I am not on any progressive cycle and don't want to be, I just want to train and have some fun in the gym. This will change soon enough but for now...

Warm:

10min walk/run

5min @ 7mph

4min @ 7.3mph

3min@ 7.5mph

2min@ 7.8mph

1min@ 8.0mph

50% active rest between

Every 2 min/10min 3x power clean + 3x front squat + 3x jerk

@185, 195, 205, 215, 225lbs

then

5-4-3-2-1 rope climbs with 90sec rest between

then

For time

500m row

50x pull ups

500m row

40cal assault bike

500m row

30x front squats @ 155lbs

500m row

17:31

 

Training- Qualifier

The Open is here and this year looks to not disappoint. This is my weekend + attempting to mitigate the damages of not being in good condition. I include some warm ups and the training in between to try and help recovery.

Friday:

Warm: 10min easy airbike

some dynamic mobility work

then 

10/50, 20/40, 30/30 assault bike @ 600+ watts

more dynamic work

10/50, 20/40, 30/30, 40/20 Assault bike @ 600+watts

3x 5 DB snatch

3x 5 burpee box jump over

then

 17.1 For time

10x DB snatch

15x BBJ

20x Db snatch

15x BBJ

30x Db snatch

15x box jump

40x DB snatch

15x BBJ

50x DB snatch

15x BBJ

16:18

Saturday:

5x5 bench press @ 225

5x10 ring plank pull

3 rounds NFT

20cal air bike

10-20-30m shuttle run

Work up to heavy power snatch

70, 80, 85, 90, 95kg

Sunday:

hike 30min

Monday

17.1

15:48

Tuesday:

Work to heavy double snatch

2x@ 135, 185, 205, 215, 225lbs

12min AMRAP

4x ring MU

8x C&J @ 135lbs

16x box jump @ 24"

4 rounds + 5

Wednesday:

Warm:

10min incline walk increasing tempo

2x5 burpee

2x10 DB snatch

2x5 burpee over box

Then

17.1

14:50

Training- Power End./ Strength

Sometimes it is better to burn the bridge, then to save it and allow those to cross that will then treat you as a coward. Inflating the Ego isn't quantifiable, but perception of dominance is.

 

Warm:

30min easy assault bike

30min AMRAP

40x cals Airbike

40m walking lunge

6 rounds + 40cals

Then work up to heavy 2x rep jerk

2x@ bar, 135, 185, 205, 235, 255, 256lbs

Then

for time

300m row

20x HSPU

300m row

16x HSPU

300m

12x HSPU

300m

8x HSPU

300m

4x HSPU

8:41