Friday 8.30.19


Part 1: Cycling + Strength w/ a Barbell

A1. Squat snatch; 15 AFAP @60% 1rm - rest 30 sec
A2. Squat snatch; build in 6 min to a 90% competition effort single
B1. Power Clean and jerk; 20 AFAP 50% 1rm
B2. Squat clean and jerk; build in 6 min to a 90% competition effort single

Part 2: EMOM 1

9 min EMOM:
Min 1- 30 sec max reps kipping HSPU
Min 2- 30 sec max reps 6" reach Burpees
Min 3- 30 sec max reps DB step up 24/20" 50/35#

Part 3: EMOM 2

9 min EMOM:
Min 1- 50 feet front rack walking lunge 95/65# (25 down and back) 30 sec cap
Min 2- 30 sec max reps Wall ball
Min 3- 30 sec max reps box jump 24/20"


SCALED

Part 1: Cycling + Strength w/ a Barbell

A1. Squat snatch; 10 AFAP @60% 1rm - rest 30 sec
A2. Squat snatch; build in 6 min to a 90% competition effort single
B1. Power Clean and jerk; 12 AFAP 50% 1rm
B2. Squat clean and jerk; build in 6 min to a 90% competition effort single

Part 2: EMOM 1

9 min EMOM:
Min 1- 30 sec max reps push press 95/65#
Min 2- 30 sec max reps 6" reach Burpees
Min 3- 30 sec max reps DB step up 24/20" 50/35#

Part 3: EMOM 2

9 min EMOM:
Min 1- 50 feet front rack walking lunge 95/65# (25 down and back) 30 sec cap
Min 2- 30 sec max reps Wall ball
Min 3- 30 sec max reps box jump 24/20"


ADDITIONAL SANCTIONAL TRAINING

Part 4: Strong and sled

3 rounds for time:
6 sandbag over shoulder 150/100#
100 foot sandbag carry 250/200#
+
prowler push (light load and fast foot turnover)
100y
rest as needed to recovery
x3 sets

Part 5: Gymnastics

A. Handstand walk obstacle course practice 20 min
+
10 min amrap:
1 Pegboard ascent
2 Freestanding hspu
+
C1. Hollow body hold on GHD; 30 seconds x4; rest 30 sec
C2. GHD sit up; 15 reps x4; rest as nereded to recovery


Coaches Notes

Part 1:

This session was written for multiple reasons:
1- Open tests heavy lifting under fatigue
2- Open tests moderate load barbell cycling
3- I wanted to get both the two main weightlifting movements into the same lifting session.
Focus points for the:
Barbell cycling: Move as fast as you can with a focus on cultivating a pace for a 10-15 min amrap which is the more likely style of the test in the open.
Heavy lifting: Aim for a confidence building session so your last rep feels as crisp as possible where you think you have about 5-15 pounds in the tank.


Part 2/3

Treat each minute as a competition and accumulate as many reps as possible throughout all three intervals cumulatively. So aim for no fall off or even getting more reps on your last interval. For the lunge, if you complete the 50 feet before the time window you can try to go as far as possible in a 30 second time window.


Part 4:

I like to think of this as fast grunt work. Moving a variety of different loads as fast as you can in really short time windows.
3 rounder: The real crux of this workout is the heavy carries. If you can move quickly and unbroken for those segments, I think you will beat a big portion of the field that would lap it slowly or have to set it down multiple times. Focus on doing the sandbag over shoulder as quickly as you can as well though and remember you can lose time against the clock or an opponent anywhere in a workout.

Part 5:

This session is about working on advanced gymnastics skills that could potentially come up in competition.

Handstand walking practice stairs, ramps, walking up and over plates, going around obstacles, 180 degree turns, over paralletes and anything else you can think of that could be at a competition.
Amrap: Focus on maintaining quality positions on the freestanding handstand and showing control at the top of each rep.

Core work. Rest as needed between sets. Don’t want it too dense or difficult since there are 70 toes to bar in tomorrow’s throw down.