Training Block 2

Training Block 2 - Week 7 (Open week 1 - Fri-Thu)

Got questions about upcoming training? Leave a comment below.


RepeaTTT Path

Friday 10/11

Open workout 20.1

See Throwdown video for warm ups, strategy, tips, and demo

Saturday 10/12

Part 1: Lifting

A. Snatch balance; 5 singles @80-90% 1rm snatch; rest 2 min
B. Front squat; 3x3; rest 2 min


Part 2: EMOMs

EMOM 6 min:
Odd- 3-5 muscle ups
Even- 30-50 double unders
+
EMOM 6 min:
Odd- 6-12 thrusters 95/65#
even- 8-12 CTB
+
EMOM 3 min:
20 wall balls


Part 3: Stretch, Cool, and Skill

Stretching 10-15 min
+
Cool down 10-15 min
+
Additional skill/strategy work for repeat 10-15 min

Monday 10/14

Open workout 20.1

Tuesday 10/15

Part 1: DU Walk DU

3 sets:
50 double unders
50 foot hs walk
50 double unders
rest 1:1 bw sets


Part 2: Cleans and Deads

A. Deadlifts; 3x3; rest 2 min
B. Deadlift; 15 AFAP 225/155# x2; rest 3 min
C. Squat clean; 3 reps on the min for 5 min @185-225/130-155#


Part 3: Incremental Rows

15 cal row
rest 1 min
x6 sets
* increase pace per set

Wednesday 10/16

Part 1: Overhead Lifting

A. OHS; 15 reps AFAP 185/130 x2; rest 90 sec (from floor)
B. Power clean and jerk; 10 reps AFAP 115/85# x2; rest 90 sec


Part 2: Squatty Jumpy

5 min amrap:
15 Wall Ball
10 Box Jumps 24/20"


Part 3: Cool Down Row

Row 10 min easy


One & Done Path

Friday 10/11

Part 1: CNS Primer + EMOM

A. TnG Power snatch @115/85; 3.3.3x1-3 sets; rest 10 sec/rest 3 min
+
EMOM 12 min:
1- 5-10 strict hspu + 5-10 kipping hspu
2- 30-50 double unders
3- 10-15 TTB
4- rest


Part 2: Strategerie

1-3 sets:
4-8 power snatch 95/65
6-10 bar facing burpees
rest 1:1
+
2 rounds for time:
4-8 power snatch 95/65#
6-10 bar facing burpees


Part 3: Row, Row, Row your C2

Row 10 min easy cool down

Saturday 10/12

Open workout 20.1

See Throwdown video for tips, strategy, warm up, and demo

Monday 10/14

Part 1: DB + Inversions

2 rounds for time:
12 DB power snatch 50/35#
12 strict hspu
* 5 min cap


Part 2: DB + Pulling

2 rounds for time:
50 foot sinlge arm DB OH walking lunge 50/35#
4 muscle ups
12 single arm DB OHS (6/side)
4 bar muscle ups
* 7 min cap


Part 3: DB + Kipping

For time:
18 kipping hspu
12 DB box step overs 24/20" 50/35#
18 TTB
12 DB power cleans 50/35#
18 CTB

Tuesday 10/15

Part 1: DU Walk DU

3 sets:
50 double unders
50 foot hs walk
50 double unders
rest 1:1 bw sets


Part 2: Cleans and Deads

A. Deadlifts; 3x3; rest 2 min
B. Deadlift; 15 AFAP 225/155# x2; rest 3 min
C. Squat clean; 3 reps on the min for 5 min @185-225/130-155#


Part 3: Incremental Rows

15 cal row
rest 1 min
x6 sets
* increase pace per set

Wednesday 10/16

Part 1: Overhead Lifting

A. OHS; 15 reps AFAP 185/130 x2; rest 90 sec (from floor)
B. Power clean and jerk; 10 reps AFAP 115/85# x2; rest 90 sec


Part 2: Squatty Jumpy

5 min amrap:
15 Wall Ball
10 Box Jumps 24/20"


Part 3: Cool Down Row

Row 10 min easy