Friday 9.13.19


Part 1: BB Strength

A. Squat snatch; accumulate 4-8 singles @75+% 1rm; rest as needed
B. Squat clean and jerk; accumulate 4-8 singles @75+% 1rm; rest as needed
* increase average load per set from last week and try to hit a heavier peak single in both
C. Back squat; 3x3; rest as needed
* up 5-10# from last week on top 3

Part 2: Open Simulation

15 min amrap:
75 bar facing burpees
50 deadlift 135/95#
25 bar muscle ups

Part 3: Movement Maintenance

A. Passthroughs; 3 slow controlled reps normal and eagle grip x3; rest as needed
B1. Shoulder extension plank; 30 seconds x3; rest as needed
B2. Inverted hang; 30 seconds x3; rest as needed
B3. Single leg deck squats; 10 reps x3; rest as needed
B4. Feet elevated back bridge hold; 20 seconds x3; rest as needed


SCALED

Part 1: BB Strength

A. Squat snatch; accumulate 2-3 singles @75+% 1rm; rest as needed
B. Squat clean and jerk; accumulate 2-3 singles @75+% 1rm; rest as needed
* increase average load per set from last week and try to hit a heavier peak single in both
C. Back squat; 3x3; rest as needed

Part 2: Open Simulation

For time:
75 bar facing burpees
50 deadlift 135/95#
* 15 min cap

Part 3: Movement Development

A. Bar muscle up skills/drills/technique work 10-15 min


ADDITIONAL SANCTIONAL TRAINING

Part 4: Cyclical/GHD/KB

3 rounds for time:
20 GHD sit ups
20 cals ski erg
+
3 rounds for time:
10 double KB snatches 53/35#
20 cals row
+
easy assault bike 10-15 min


Coaches Notes

Part 1:

This strength work is a direct progression off of last Wednesday's strength work. If you forgot your loading, go back to that session and build yourself a progression from your strength last week. This could be doing slightly more sets or slightly more weight than you did last week. These sessions are to build confidence and a better understanding of where your strength metrics are.


Part 2

This is an open style workout with very low complexity movements in the beginning that will challenge your engine directly into a higher volume of bar muscle ups to act as a separator. So, your approach to the workout will be dependent upon your ability to really execute on that skill. If you feel confident to do big sets of those under fatigue, then push the pace. If you know your skill will break down a lot under fatigue, then be a bit more patient on the front end of the workout.


Part 3:

Taking your shoulders through a variety of movements, taking your hips through single leg full ranges of motion, and changing your orientation are all skills I put into the training program to maintain your athleticism, ranges of motion, and coordination.

Part 4:

Movements that have the potential to come out in qualifiers (less likely in the open) or at in person competitions. Hit these workouts hard and build a better understanding of how to get through the work faster and more efficiently. For the cyclical components try to pick a pace that you can maintain across all intervals and try to speed up to finish.