Thursday
Find 1rm Bench press EMOM 20:00 evens 10 burpees odds :30 row Saturday Power snatch+snatch grip pushpress, snatch balance work to a heavy single EMOM 20:00 evens 3 TnG squat snatch 105-145 odds 3 muscleups or 5 CTB pullups
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6x1 1 clean pull from knee + 1 clean
10:00 to work to a heavy clean 20:00 EMOM Evens 5 Deadlifts 275-315 m 185-225 Odds 3 Hard HSPU Saturday 9:00 AM WOD
6x1 High hang clean to thruster 10:00 to establish a 1rm thruster EMOM 20:00 5 Thrusters @ 135-155 men, 95-105 women evens 5 burpee pullups aprox. 8"-10" above standing reach Regular Competition Class will begin again today Thursday April 11 5:30 at Mid City
This Saturday's Class will be moved to 9 am to accommodate the group WOD at 10:00 and the WLC finals at 11:00 Thursday's WOD 6x1 Snatch warmup w/ pause at the knee working up to a heavy single less than 80% of 1rm 10:00 to find 1RM snatch EMOM 20:00 Evens 3 TnG power snatches 135-155 men 75-105 ladies Odds 20-40 Double unders There are several ways to train during the Open depending on what your goals are and how you plan on attacking the workouts. I am happy to share my training schedule during the open. I will probably do the workouts twice as long as I feel like I can improve my score. The following training plan accounts for that.
Monday- Hard Work, Met-Con, large unbroken sets, heavy lifting oly, back squat ect. Tuesday- Gymnastics skill and weightlifting technique, not going super heavy Wednesday-Active recovery Thursday-Open Wod + free choice things, max height box jump, weighted muscle ups, odd implement ect. Friday-Heavy lifting heavy front squats metcon Saturday Off Sunday-Open Wod # 2 or another tough metcon This is how this week has gone Monday: EMOM for 10:00 muscle ups 5-5-5-5-5-4-4-3-1-3 CTB pullup practice 15-15-15 5x 20 wall balls #30 w/ 1:00 rest Tuesday: EMOM 14:00 10 Toes to bar evens 10 Strict HSPU odds 1/2 flight simulator 5-50 double unders by 5s Snatch and power clean work Power cleans EMOM 5:00 2 power cleans @80 ish % 8:00 to find 1RM STOH (shoulder to overhead)
18:00 AMRAP 15 Box Jumps 24"/20" 12 STOH 115/75 9 Toes to bar Thursday
Squat Clusters 1.1.1.1 x 3 30 sec rest between 1 & 2, 45 seconds between 2 & 3, 1 minute between 3 & 4 and rest 4 minutes between sets Squats should be done at 90%-95% of 1RM Rest 2:00 8 sets of 3 box jumps and over 80% of highest box jump 90 seconds rest between sets Saturday Class WOD 8:00 to find 1 RM deadlift 12:00 AMARAP 150 Wall balls 90 Double unders 30 Muscle ups Max Snatch starting at 155/105 add 10 lbs (men) 5 lbs (women) per minute
Super-Fran! 7:00 AMRAP of Thursters CTB pullups 3,6,9,12.... Outlaw conditioning WOD
50 Burpees 20 Front Squats @70% from the ground 50 Burpees ps have fun 4 rounds of ME burpees in :40 rest :20 between rounds
Rest 15-20 minutes 7 rounds of 10 deadlifts 175/125 15 wall balls 20/14 Clean grip snatch 5-5-5-5 (each set of 5s is singles) Snatch pulls 3-3-3-3-3-3 Bent rows 5-5-5 20 muscle ups @ 70-80% (big sets) |
Authors: Brandon Ecker
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