Wednesday 5-22-19

Our thoughts from yesterday’s Open Path workout…



OPEN ATHLETE


A1. 12 DB step overs 70/50# x3; rest 20 sec
A2. Strict hspu; 25 AFAP x3; rest 3 min
B1. Strict pull up; 25 AFAP x2; rest 30 sec
B2. Single arm DB OH lunges; 100 feet AFAP x2; rest 2 min (switch overhead arm per 25)
C1. False grip ring pull ups; 6 reps accumulated for quality @21x2 tempo x3; rest 1 min (*on the isometric hold at the top try to keep rings to chest)
C2. Strict ring dips x6/kipping ring dip x6; rest 1 min x3
C3. Muscle ups; 2.2.2 x3; rest 3 min (take the negative slow and controlled to a full hang before starting the next rep to overload the eccentric of a slow transition)
D1. Plank to pike on stability ball; 15 reps x3; rest as needed
D2. Star side plank; 45 seconds x3/side; rest as needed
D3. Hollow body hold on GHD machine; 40 seconds x3; rest as needed
D4. Back bridge isometric on GHD machine; 40 seconds x3; rest as needed


SANCTIONAL ATHLETE


AM
A1. 12 DB step overs 70/50# x3; rest 20 sec
A2. Strict hspu; 25 AFAP x3; rest 3 min
B1. Strict pull up; 25 AFAP x2; rest 30 sec
B2. DB OH lunges; 100 feet AFAP x2; rest 2 min (switch overhead arm per 25)
C1. False grip ring pull ups; 6 reps accumulated for quality @21x2 tempo x3; rest 1 min (*on the isometric hold at the top try to keep rings to chest)
C2. Strict ring dips x6/kipping ring dip x6; rest 1 min x3
C3. Muscle ups; 2.2.2 x3; rest 3 min (take the negative slow and controlled to a full hang before starting the next rep to overload the eccentric of a slow transition)
D1. Plank to pike on stability ball; 15 reps x3; rest as needed
D2. Star side plank; 45 seconds x3/side; rest as needed
D3. Hollow body hold on GHD machine; 40 seconds x3; rest as needed
D4. Back bridge isometric on GHD machine; 40 seconds x3; rest as needed

Noon
4 sets:
For time:
75 foot 300/200# Sandbag Carry
6 reps 200/150# Sandbag Over Yoke
6 150/100# Sandbag Over Shoulder
rest as needed to full recovery bw sets
+
A. Single arm farmers carry; 50 feet x4/side; rest 1 min bw sides
B1. Yoke walk; 50 feet x4; rest 1 min
B2. Hand over hand rope sled pull; 50 feet x4; rest 1 min

PM
3 rounds for time:
20 Single arm DB power snatch; 100/70#
20 TTB


STRENGTH

6 sets:
For time:
50 foot 300/200# Sandbag Carry
4 reps 200/150# Sandbag Over Yoke
4 150/100# Sandbag Over Shoulder
rest as needed to full recovery bw sets
+
A. Single arm farmers/waiters carry; 50 feet x3/side; rest 1 min bw sides
* Note: heavier weight in farmers hold, other hand has a DB overhead.
B1. Yoke walk; 50 feet x4; rest 1 min
B2. Hand over hand rope sled pull; 50 feet x4; rest 1 min


ENGINE

A. Strict pull up @31x2; amrap unbroken x4; rest 2 min
B. Rope pull ups @21x2; amrap unbroken x4/side; rest 2 min (hands touching, switch the top hand per side)
C. Strict press; 3.3.3x4; rest 30 sec/rest 3 min (building load per set)
D. Bench press with chains; 5, 5, 5, 5, 5; rest 2 min
* Note: Select ~40% 1rm in weight, then select chain weight that makes attainment of 5 reps difficult. Bands would be sub if no chains.
E1. Bent over supinated barbell row; 4-6x4; rest as needed
E2. Handstand hold tech work 3 min x4; rest as needed
E3. Wide grip chin over bar isometric hold; accumulate 1 min x4; rest as needed