Friday 9.6.19


Part 1: Single leg

A. Two arm OH DB walking lunge; 50 feet x2; rest as needed
B. Single arm DB OH walking lunge; 50 feet x2; rest as needed
C1. Single DB box step up 50/35#; 12 alt'ing reps x2; rest as needed
C2. Barbell walking lunge 95/65# (set 1 front rack, set 2 OH); 50 feet x2; rest as needed

Part 2: 17.3

Open workout 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65/95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 185/265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Part 3: Gymnastics

D1. False grip Passive hang; 30 seconds x2-3; rest as needed
D2. DB hang clean and split jerk; 10 alt'ing reps x2-3; rest as needed
D3. Strict ring dip; amrap unbroken with full turnout at the top x2-3; rest as needed
D4. L-sit on DB's; accumulate 30 sec x2-3; rest as needed


SCALED

Part 1: Single leg

A. Single arm DB OH walking lunge; 50 feet x2; rest as needed
B1. Single DB box step up 50/35#; 12 alt'ing reps x2; rest as needed
B2. Barbell walking lunge 95/65# (set 1 front rack, set 2 OH); 50 feet x2; rest as needed

Part 2: 17.3

Open workout 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65/95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 185/265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Part 3: Gymnastics

C1. False grip Passive hang; 30 seconds x1-2 rest as needed
C2. DB hang clean and split jerk; 10 alt'ing reps x1-2; rest as needed
C3. Strict ring dip; amrap unbroken with full turnout at the top x1-2; rest as needed
C4. L-sit on DB's; accumulate 30 sec x1-2; rest as needed


ADDITIONAL SANCTIONAL TRAINING

Part 4: Cyclical machines

Ski erg 20/15 cals @tough pace
rest 1:1
x3 sets
+
Assault bike 20/15 cals @tough pace
rest 1:1
x3 sets
+
True form 1 mile @moderate pace


Coaches Notes

Part 1:

The movements in this A-C portion are all single leg focused. The purpose here is to get some training exposure to the movements and work on your movemnet speed and fluidity with these patterns. Because 17.3 is coming after this, I don't want a lot of fatigue in this session so I left the rest intervals to your discretion to ensure that this is skill work and full body warm up.


Part 2

This is open prep! Strategize to get your best score possible. From memory, watching this event had nothing to do with big sets of chest to bars. Break those up into small and manageable sets, even consider singles if this is a big limitation for you, and try to be crisp and fast on your snatches. Good luck!


Part 3:

This portion of the session is just to work on some gymnastics skills. Namely false grip and ring strength for muscle up transfer and L-sits for transfer to all gymnastics and exposure in the event it is a movement released in the open. The DB hang clean and split jerk is to focus on your footwork and technique to ensure if it is released that you feel comfortable with the movement and know how to perform and execute the movement quickly.

Part 4:

This is just to get cyclical exposure and better understand your paces on the machines. For the ski/assault try to get the same time to complete the calories for all three intervals. And for the run on the treadmill, keep the pace such that you are at an 8.5 out of ten effort or lower the entire time. I should be able to walk over to you and you should be able to have a quick conversation in the middle of it while running, so you shouldn't be breathing at maximal effort.