Monday 9.2.19


Part 1: Back 2 Back

3 min amrap:
21-15-9 thruster 95/65#
CTB
1 min rest
3 min amrap:
21-15-9 row
50/50/50 DU


Part 2: BB Strength

A1. Squat snatch; 12 singles AFAP 135/95#; rest 30 sec
A2. Squat snatch; 3 reps AFAP 205/145#
B1. Squat clean; 12 singles AFAP 185/130#; rest 30 sec
B2. Squat clean; 3 reps AFAP 255/175#
* if too heavy, loading is 75-90% 1rm from testing on A2/B2


Part 3: Skill + Accessory

C. Muscle ups; 2-6 EMOM for 5-12 minutes (goal is to accumulate 24+ reps)
D1. Side plank; 30 seconds x2/side; rest 30 sec
D2. Hollow body hold on GHD machine; 30 seconds x2; rest 30 sec
D3. Face down chinese plank; 30 seconds x2; rest 30 sec
D4. V-ups; 25 reps x2; rest as needed


SCALED

Part 1: Back 2 Back

3 min amrap:
21-15-9 thruster 95/65#
Pull up
1 min rest
3 min amrap:
21-15-9 row
20 1-1-2 drill (or 50 single unders)


Part 2: BB Strength

A1. Squat clean; 12 singles AFAP 135/95#; rest 30 sec
A2. Squat clean; 3 singles AFAP 185/130#


Part 3: Skill + Accessory

B. Muscle up skills and drills 10 min. Toe spot muscle up, kip swings on rings, eccentrics, etc
C1. Side plank; 30 seconds x2/side; rest 30 sec
C2. Hollow body hold on GHD machine; 30 seconds x2; rest 30 sec
C3. Face down chinese plank; 30 seconds x2; rest 30 sec
C4. V-ups; 25 reps x2; rest as needed


ADDITIONAL SANCTIONAL TRAINING

Part 4: Trail running

Easy trail run 60 min


Coaches Notes

Part 1

The combination of thrusters and chest to bars have been in the open many times before. The top scores on the first part will be back into the thrusters of the 21 or maybe even hitting chest to bars after the set of 21 is someone is perfectly built for the workout. The three major focus points here would be: - Movement speed on thrusters. The workout is so short so going slower in your reps or pausing at the top is extra penalizing - Rest breaks on chest to bar. Most people won't be able to do these unbroken. If that's the case and you need to break, put it somewhere strategically and try to keep them as technical as possible for as long as possible. - Transitions. Again, it's short so don't dilly dally. For the first part, as fast as you can without a full redline and not being functional.
Rowing and double unders are two other common movements. I don't think it's possible to finish this portion but the best score we have seen is finishing the 9 cals rowing. To excel here you have to be rowing fast, transitioning quickly, and not missing any double unders.
Imagine this was an open workout with two different scores. Aim to get the best combined score on both.


Part 2

This session is designed with the idea of preparing you for something like 16.2/19.3/17.3/14.3 with ascending loading lifting. I set the barbell weights between the 2nd and 3rd barbells in those specific workouts. For those of you who finish those workouts, you should be moving fast here and transitioning quickly to change your weights. For those of you who get capped on these types of workouts, try to get through the work as well as you can with methodical execution and minimizing rest between reps.


Part 3

Muscle ups - Rep selection here is dictated by your capacity. I want people to get 24 muscle ups in their session in an EMOM format. So this can be a 12 min EMOM of 2 or a 4 min EMOM of 6. I don't want people failing reps here, but I also want you a bit out of your comfort zone.
C- Series - Accessory gymnastics work. After a day like this with a lot of spinal bracing with breathing, I like to think of this gymnastics work as an opportunity for you to help stabilize the mid line in a variety of planes and loosen up any tissues that were overly stiffened from the barbell cycling. While stiffness is good and great for power, becoming too stiff can result in people feel achy or less enduring. So use this as an opportunity to maintain/regain any lost athleticism.

Part 4

The intensity of this should be very low. As we move into open preparation, I want the full intensity and effort to be placed on parts 1-3 in the training. This is just to maintain your run ability and not drive further adaptation. So, if you need to walk to keep your heart rate, breathing, and muscle burning at a manageable level, feel free to do so. For quality runners, go ahead and run the entire hour but keep the intensity low.