2014 Regionals

Really proud of everyone this weekend. Thanks for letting me program for you. Take some time and truly recover. Join the group classes for the remainder of May. Come schedule a sit down if you want to talk about where to go from here or just want to debrief the season.

Go celebrate that event 7 record. You earned it!

Week 7

Monday 4/12/14 -

Practice: 10 min of HS walk
Event 8: 49 pull-ups + 7 OHs (185/115lbs) - please note your time for pull-ups and OHS...game day order will likely be CGreg, Crissy, Joey, Jessie, Shane, Becky

Tuesday 4/13/14 -

Hang snatch: work up to opener, practice it if need be, if feeling good go for 2nd attempt weight
Practice: 10 min HS walk
A1) HSPU: 3x1-3 - strict
A2) Muscle-ups: 3x1-3
Bike: 30 sec 85%, 30 sec 50%, 10 min, walk rest 3 min, 10 more min, cool down

Wednesday 4/14/14 -

Aerobic recovery: walk for 30 min unplugged - no phone or music

Thursday 4/15/14 -

Travel day
Move when you get to Cincinnati - a walk would be fine

Week 6

Week 6

Monday 5/5/14 - 

Hang snatch: 2 attempts at heavy single after solid warm-up - these attempts should be solid

Rest 5 min

Hang snatch: 2 attempts at heavy single - these attempts can be pushed a little more

Rest 2 min

Handstand walk: max distance, rest 1 min, x3

Back squat: 2-2-1-1 - doubles around 85%, singles around 90%

Conditioning: Event 1 - males and Crissy can do 15 + 15, remaining ladies go 12 + 12 - please provide me with splits for MU and CJ - MU should be AFAP to get next person in to the workout and Crissy’s CJ should be AFAP as well since a guy will fly through the 12 MU (so work that barbell cycling, Crissy)

Tuesday 5/6/14 - 

EMOM 15 min: 1st) 5 strict HSPU, 2nd) 5 HPC (160/110lbs), 3rd) 5 burpees over the bar

Conditioning: 2-3 rounds AFAP - 15 PC (115/75lbs), 10 burpees

Rest 15-20 min

Conditioning: 1 RFT AFAP - 250m row, 20 PS (115/75lbs), 100 DU

Wednesday 5/7/14 - 

Event 4 and 5 - Ladies, probably going to want to break these up in to sets of 5, then 4, then by feel at the end. Hopefully I will be there to watch you go at 2:30. Have Crissy do 2 RC back to back then Jessie and Becky do one each. Guys, choose a rep scheme that will give us the fastest turnover - so don’t go chunking this in to sets of 10 unless you can rep that no problem for both sets. All of you are fast rope climbers, so I don’t think anyone needs to bear any more load than the other.

Just events 4 and 5 today.

Thursday 5/8/14 - 

Walk/row/swim/or bike: 30 min aerobic recovery

Friday 5/9/14 - 

EMOM 10 min: odds - 1-3 MU, evens - 40 DU

Conditioning: 9-6-3 strict HSPU, HPC (160/110lbs), burpees over the bar (use as little tricep as possible here)

Practice: 2-6 attempts at max walk - focus on breathing while inverted

Saturday 5/10/14 - 

Be warmed up and ready to begin Event 7 by 8:30AM so we can test it with Jessie. She has to leave by 9AM. Order is Becky + Joey, Crissy + Shane, Jessie + CGreg. First two pairs, understand that the only contribution to the time you will make in this workout is your row/DU - so you need to smoke it. There should not be any chance of holding the next pair up once you move on to DL and T2B.

Event 2+3 with actual loading and time set up.

Week 5

Week 5

If your Regionals is the first weekend and you are following this blog, understand that this week is a quick drop in volume with some intensity build. It is catered to a team that has a shorter average training age than what we are normally used to. If you feel comfortable with your training volume, you can up the intense pieces earlier this week. If not, follow the program. When the workouts release pick a few that will not smoke you and do some run throughs. If there is a massive grinder then just practice the movements and transitions as it relates to your team members.

Monday 4/28/14 - 

EMOM 12 min: evens - 1-3 strict pull-ups + 2-5 strict dips

Hang power snatch: 60%x3x3

Squat: hit a single, go by feel, not heavy

Row: 30 min @ Z1 - every 5 min get off and walk around for 30 sec

Tuesday 4/29/14 - 

Practice: 10 min of HS walking

EMOM 16 min: evens - 8 HSPU, odds - 10 alt. pistols

EMOM 12 min: evens - 1-3 MU, odds - 2 HPC + 1 FS @ 60%

Bike: 30 sec 85%, 30 sec 50%, x10 + 5 min flush pace

Wednesday 4/30/14 - 

Wall-facing handstand hold: 3x30sec, rest 2-3 min between (can sprinkle these in to warm-up)

Hang snatch EMOM: begin at 65%, slow build with no more than 10/5lb jumps, stop after 2 misses total

EMOM 10 min: odds - 1 clean + 2 FS @ 80% of max clean, evens - 8 GHD sit-ups

Conditioning: 6RFT - 1 RC + 200m run - go legless on RC if your RC skill is PERFECT, if it needs practice…then practice!

Thursday 5/1/14 - 

Aerobic recovery: row/bike/walk 30 min Z1 - athlete’s choice

Friday 5/2/14 - 

Practice: 10 min of HS walk 

EMOM 12 min: odds - hang snatch x2 @ 70%, evens - 3-6 strict HSPU

Conditioning: 15 MU + 15 CJ (135/95lbs) AFAP - find proper pace for MU, practice proper cycling for CJ

Rest 10 min

Conditioning: 49 pull-ups + 7 OHS (185/115lbs)

Saturday 5/3/14 -   ***I edited pairs for Event 7. Take note***

Practice: 10 min of HS walk + 10 min of RC skill

Event 2: warm your hang snatch up well, then set the clock for 11 min and perform event with proper standards…use one platform only rolling the other BB out of the way, clip every attempt, only one athlete can be on platform changing weights, etc etc etc ***READ RULES

Rest 5 min - use this time to strategize how to be more efficient on Event 2

Event 2: set the clock for 11 min and do it again

Rest 2 min EXACTLY

Event 3: try the order of Cgreg, Shane, Joey, CBo - girl order is up for debate as you all will have plenty of time to recover after snatches

***Events 2 and 3 for our purposes will be performed as a group of 8 athletes. I have given you extra time on Event 2 to make up for the two extra athletes.

Rest 10 min

Event 7: try Becky + Joey, CBo + Michelle, Shane + Crissy, and CGreg + Jessie - score the time it takes for each pair to complete their work, not total time

Week 4

Week 4

This is Bring A Friend Week at Ktown. I hope that there will be more bodies in the classes than normal. If this is the case, please be considerate of their space. Work to consolidate your training area as much as possible, and you should always remember that the class takes priority on equipment and space. 

I would also be very thankful if you all would continue your interactions with the group classes. A lot of the members come in to the gym looking up to you all. Fulfill that leadership roll understanding that all of your actions are always being scrutinized by someone in there. Be someone they want to emulate, not someone they fear or don’t know. Thanks. <3

Monday 4/21/14 - 

EMOM 10 min: odds - 2 rope climbs, evens - 10 GHD sit-ups - stay out of the way of the group class, please

EMOM 10 min: snatch x1 beginning @ 70% - slow build

Squat: 70%x2x6 - OTM

Row: 500m @ or slightly above best 2k pace, rest 2:30, x8 - final time doing this, attempt a pace that really challenges you but will be sustained throughout

Tuesday 4/22/14 - 

EMOM 16 min: odds - 8 HSPU, evens - 8 alt. pistols

Row: 1k @ 97% - painful

Recover 15-20 min

Row: 1k @ 97% - painful

Bike/move: 10 min flush pace - this is at the end of the workout and doesn’t really matter so just skip it [/sarcasm]

Wednesday 4/23/14 - 

EMOM 10 min: odds - 1-3 bar MU, evens - 30 UB DU

Conditioning: 9-7-5 full cleans (225/135lbs) + bar MU

MAP session: 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B, rest 3 min, 4 min of 8 BJ step down (30/24”), 10 KBS (50/35lbs), 8 C2B, rest 3 min, 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B, rest 3 min, 4 min of 8 BJ step down (30/24”), 10 KBS (50/35lbs), 8 C2B, rest 3 min, 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B

Thursday 4/24/14 - 

Aerobic recovery: row or bike 40 min Z1 - get off every 5 min and perform 30 sec FLR on rings

Friday 4/25/14 - 

Jerk: 2-2-1-1-1 - doubles around 85%, singles around 90-95%

Conditioning: 5 TnG PC (185/115lbs), 10 burpee BJ (20/12”), 200m run (row if it is raining), rest 6-8 min, x4

Saturday 4/26/14 - 

Snatch: quick build to 80% single

Clean: quick build to 80% single

Conditioning: 21-15-9 thruster (95/65lbs) + pull-ups

Recover 15-20 min

Conditioning: 21-15–9 thruster (95/65lbs) + pull-ups

***If another 45 thrusters and pull-ups is going to wreck you, scale to 12-9-6. But when I say wreck, I mean you won’t be able to train Monday.***

Remainder of week 3

Friday 4/18/14 - 

OHS: heavy triple from rack

Conditioning: 6 thrusters (145/105lbs), 12 no push-up burpees, 200m row AFAP, rest 6-8 min, x4

Bike or row: 10 min flush pace

Saturday 4/19/14 - 

EMOM 6 min: 5 TnG hang power cleans + 5 S2OH (135/95lbs)

Jerk: 10 min clock to find heavy single from blocks or rack

Squat: 85%x2x2, 90%x1x2

Conditioning: 21-15-9 deadlift (275/185lbs) + HSPU

Week 3 Cont.

Highest volume week until Regionals. Next week is still accumulation, but it is about 80% of the total volume. Then we have 3 weeks of taper so you all will be ready to chew bees.

Tuesday 4/15/14 - 

EMOM 12 min: odds - 8 HSPU, evens - 8 alt. pistols

EMOM 8 min: odds - 10 WB (30/20lbs to 10/9’ targets), evens - 6 slam ball G2SH (toss over alt. shoulders) (100/50lbs)

Conditioning: 15-12-9 PC (115/75lbs) + burpee, rest 15 min, x2

Wednesday 4/16/14 - 

Gauntlet every 75 seconds: 1 clean + 1 HC + 1 jerk - begin around 60% and add 10lbs for 10 sets or until 1 failure

Squat: heavy 5; 90%x5x2

MAP session: 7 min of 7 S2OH (155/105lbs), 14 sit-ups, 200m row, rest 3 min, 7 min of 7 PC, 14 BJ (30/24”), 200m run, rest 3 min, 7 min of 7 DL, 14 T2B, 50 DU, rest 3 min, 7 min of 7 C2B, 14 alt. DB snatch (80/50lbs), farmer’s carry single DB 50m (down and back)

Thursday 4/17/14 - 

Row: 15 min Z1

3 min walk rest/stretch

Bike: 15 min Z1

3 min walk rest/stretch

Jog: 5 min Z1

Recover

Week 3

Week 3

Monday 4/14/14 - 

EMOM 14 min: odds - 7 C2B, evens - 7 GHD sit-ups

Gauntlet every 90 sec: 1 snatch + 2 OHS - begin 135/95lbs and build until failure

Squat: heavy 10; 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x8 - can increase pace a few seconds if last week was casual

Remainder of week out tomorrow. Third of four week build cycle. Sorry bout ya. It hurts me more than it hurts you.

Week 2

Week 2

Monday 4/7/14 - 

EMOM 12 min: odds - 8 C2B, evens - 8 bounding box jumps (24/20”)

EMOM 10 min: snatch deadlift + below the knee hang snatch 1+1 - slow build

Squat: heavy 10, 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x7

Tuesday 4/8/14 - 

EMOM 12 min: odds - 8 ring push-ups, evens - 8 GHD sit-ups

Power clean: 5-4-3-2-1 UB AFAP @ 60-70% - choose a challenging weight that can be done TnG

Jerk btn: 3-3-3

Conditioning: 30 PC @  80% of max PC AFAP + 10 MU - note time at end of PC and end of MU

Wednesday 4/9/14 - 

Clean gauntlet every 90 sec: begin at 225/135lbs, 10lb jumps

Squat: heavy 5; 90%x5x2

MAP session: 8 min of 5 HSPU, 10 C2B, row 200m, rest 3 min, 8 min of 7 T2B, 10 WB (12ft target), rest 3 min, 8 min of 8 slam balls, 24 heavy rope DU

Thursday 4/10/14 - 

Row: 30s at 85% of best 500m, 30s at 50%, x8

2 min walk rest

Bike: 30s at 85% perceived effort, 30s at 50%, x8

2 min walk rest

DU: 30s AMRAP, 30s rest, x4

Friday 4/11/14 - 

Practice: bar MU - limit attempts based on hands

Snatch: warm-up well, set clock for 6 min, hit a heavy single in 6 min time cap

Press-grip bench press: heavy 3x5

Conditioning: 3 TnG power snatches (155/heavy), 15 no-stand box jumps AFAP (20”), 200m sprint, rest 6 min, x4

Saturday 4/12/14 - 

Practice: handstand and handstand walk work with Crissy Cannonball

Conditioning: 9 full cleans (185/115lbs), 5 RC, 7 cleans (225/135lbs), 3 RC, 5 cleans (245/155lbs), 1 RC

Rest 5-10 min

Conditioning: 1k row, 20 FS from ground (155/105lbs), 20 C2B, 20 bar-facing burpees, 20 C2B, 20 FS, 1k row

A1) GHD sit-ups: 3x15-20

A2) GHD hip ext.: 3x15-20

Week 2 - Monday

Rest of week will be up tomorrow.

Week 2

Monday 4/7/14 - 

EMOM 12 min: odds - 8 C2B, evens - 8 bounding box jumps (24/20”)

EMOM 10 min: snatch deadlift + below the knee hang snatch 1+1 - slow build

Squat: heavy 10, 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x7

Week 1/4 or 5

Congrats on making Regionals.  The stress of the Open is over.  Now we can plan on having a good time at Regionals.  There is ZERO pressure on you.  Have fun.  Remember why we are doing this...

4 or 5 weeks accumulation, then 2 or 3 weeks of back-off/taper/pre-competition - whatever you want to call it.  We will make a judgement call depending on how you feel in week 4.  If you have any questions or concerns, please come talk to me or set up a time to grab coffee.

Monday 3/31/14 - 

EMOM 12 min: odds - 7 C2B butterfly, evens - 7 Russian swings HAP

EMOM 10 min: full snatch x2 - begin around 70% and slow build

Squat: heavy 10; 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x6

Tuesday 4/1/14 - 

EMOM 12 min: odds - 7 HSPU, evens - 7 box jumps (30/24”)

EMOM 10 min: 3 power clean + 1 split jerk not TnG - begin around 60% and slow build

Conditioning: 2 RFT - 100 DU, 35 S2OH (95/65lbs), 25 T2B

Cool down: bike, row, jog, skip rope, crawl, bend, lunge, recover…tomorrow is a BIG day

Wednesday 4/2/14 - 

EMOM 12 min: odds - 10/8 cal row, evens - 5-10m HS walk

EMOM 10 min: full clean x2 - begin around 70% and slow build

Squat: heavy 5

Conditioning: 10 DL (315/225lbs), 20 C2B, 40 wall balls (20/14lbs), 8 DL, 16 C2B, 32 WB, 6 DL, 12 C2B, 24 WB, 4 DL, 8 C2B, 16 WB, 2 DL, 4 C2B, 8 WB

Thursday 4/3/14 - 

Row: 24 min Z1 - every 4 min get off and do 30s FLR

Friday 4/4/14 - 

EMOM 10 min: 2 power snatch + 1 OHS - begin around 60% and slow build

Press-grip bench press: moderate 3x5
Conditioning: 5 TnG hang power snatch (135/95lbs), 10 burpees AFAP, 200m row sprint, rest 6 min, x4

Saturday 4/5/14 - 

EMOM 8 min: odds - 6 alt. DB snatches (70/50lbs), evens - 6 alt. pistols

Clean and jerk: 60%x2, 70%x2, 80%x2+1, 85%x2+1x3

Front squat: quick heavy double

EMOM 12 min: odds - 6 S2OH (155/105lbs), evens - 6 GHD sit-ups

Conditioning: AMRAP 10 min of max UB set of MU, 10 front rack walking lunges (135/95lbs)

Monday 3/31/14 -

Monday 3/31/14 - 

EMOM 12 min: odds - 7 C2B butterfly, evens - 7 Russian swings HAP

EMOM 10 min: full snatch x2 - begin around 70% and slow build

Squat: heavy 10; 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x6

Saturday

Saturday 3/29/14 - 

Clean and jerk: build to heavy single for the day

RDL: 3x5 @ moderately heavy

Practice: 10 min of bar MU work

EMOM 30 min: 1st) row 200/180m, 2nd) 5-8 HSPU, 3rd) 5 PS (135/95lbs)

Wednesday

Deadlift: 7-7-7 TnG - moderately heavy load moved quickly
Conditioning: 30 sec bike hard, 12 burpee box jumps (20/12"), 50 DU, rest 5 min, x3
Row: 20 min Z1 - every 4 min get off and do one round strict Cindy AFAP

Open Week 5

Tuesday 3/25/14 -

Practice: 10 min of C2B work
EMOM 8 min: 8 S2OH (135/95lbs) - build if possible
Conditioning: 100 DU, 80 walking lunges, 60 KBS (70/50), 40 ring dips, 20 alt DB snatch (80/50lbs)
Bike or row: 10 min cool down

Open Week 5

Monday 3/24/14 -

Squat: 70%x2x5 OTM
Press: 1.1.1x3 - rest 15 seconds between reps, 2-3 min between sets
EMOM 8 min: 3-4 TnG clean thrusters (135/95lbs)
Conditioning: 6 min AMRAP at Open pace of 3-3-6-6-9-9... thrusters (95/65lbs) and burpees over the bar

Open Week 4/5

Open Week 4/5

Monday 3/17/14 - 

Squat: 3-3-2-2-1-1 - get heavy

EMOM 8 min: 4 TnG power cleans - begin (135/95lbs), slow build if keen

Conditioning: 250m row sprint, 25 T2B AFAP, 150m row sprint

Rest 10 min

Conditioning: 100 DU, 80/70 cal row, 60 wall balls, 40 burpees to target, 20 S2OH (155/105lbs)

Tuesday 3/18/14 - 

Split jerk: build to heavy single for day

Push press: 1-1-1-1-1

Conditioning: 5 min AMRAP of 14.1 @ 90%, rest 5 min, 10 min AMRAP @ 90% of 400m run, 10 slam balls, rest 5 min, 5 min AMRAP @ 90% of 5 burpees, 10 OHS (75/55lbs), 15 BJ (30/24”)

Wednesday 3/19/14 - 

Hang clean: quick build to heavy single

Front squat: build to heavy double for day

Gauntlet: every 75 sec - 3 TnG thrusters beginning at 115/75lbs, men add 10lbs, women add 5lbs, for 10 total sets

Conditioning: 20/15 MU, 30 HSPU, 30 alt TGU (50/35lbs)

Saturday 3/15/14 -

Power snatch: heavy single
Power jerk: heavy single
EMOM 20 min: odds 6 S2OH (135/95lbs), evens 6 alt. DB snatches + 6 T2B
Conditioning: 1k row, 5 MU, rest 2-3 min, x5 - row @ 80% of best 500m

Wednesday 3/12/14 -

Front squat: build quickly to heavy double - not 2RM
EMOM 8 min: 5 S2OH (155/105lbs)
Conditioning: AMRAP 5 min @ 85% of 5 slam balls, 7 HR push-ups, 50 DU, rest 5 min, 10 min AMRAP @ 90% of 25 cal row, 25 burpee box jump over (24/20"), 15 cal row, 15 BBJO, 5 cal row, AMRAP BBJO in remaining time, rest 5 min, AMRAP 5 min @ 100% of 10 bar-facing burpees, 10 PC (115/75lbs)

Tuesday 3/11/14 -

For those of you who did repeat 14.2:
EMOM 10 min: 3 PC + 1 PJ - begin around 60%, build if keen
A1) T2B: 4x10, rest 15 sec
A2) Wallball 4x15, rest 15 sec
A3) GHD sit-ups: 4x10, rest 1 min
Bike: 25 min Z1, every 5 min get off and stretch/mobilize for a couple minutes

For those of you who did not repeat 14.2:
EMOM 10 min: 3 PC + 1 PJ - begin around 60%, build if keen
A1) DB bench press: 5-5-5-5-5
A2) DB bench row: 5-5-5-5-5
A3) GHD sit-ups: 5x8
Conditioning: 10 min AMRAP @ 85% of 3 MU, 6 HSPU, 12 BJ (24/20"), 15 burpees

Saturday 3/8/14 -

For those of you repeating 14.2 on Monday:

Long, dynamic warm-up
Power clean + power jerk: every 75 sec perform 1+1, build, cap at 10 sets
Row: 5k @ Z1 - every 1k get off and perform 30s FLR on rings - row outside preferably
Stretch, cool and calm down, recharge the batteries for Monday.

For those of you not repeating:

Power clean + power jerk: every 75 sec perform 1+1, build, cap at 10 sets
DB bench press: 5-5-5-5-5
Conditioning: 4RFT - 400m run, 15 Russian swings (heavy) - 90%
Row: 3k @ Z1 - every 1k get off and perform 30s FLR on rings - row outside preferably

Open Week 2/5

Open Week 2/5

Monday 3/3/14 - 

Practice: C2B butterfly pull-ups - no more than 30-40 reps, prefer Rogue rig

EMOM 8 min: 1 hang power snatch + 1 hang snatch - begin at 60%, very small build if perfect

Front squat: 3-2-1-3-2-1 - second wave heavier

Conditioning: 10-8-6-4-2 power clean (135/95lbs), MU

Tuesday 3/4/14 - 

Hang clean + power jerk: 60%x3, 65%x3, 70%x3

Press-grip bench press: 3x5 - keep weight moderate and moving quickly

Conditioning: 5 min AMRAP @ 95% of 5 C2B, 10 push-ups, 15 wall balls (10’ target all), rest 5 min, 5 min AMRAP @ 100% of 5 T2B, 10 box jumps (24/20”), 30 DU, rest 5 min, 5 min AMRAP @ 95% of 5 burpees, 10 UB thrusters (115/75lbs), 15 deadlifts

Wednesday 3/5/14 - 

Practice: bar MU - no more than 15-18 reps and NO TEARING

HSPU: 5 strict + 5-10 kipping, rest 2 min, x3

Row: 5k @ Z1 - every 1k get off and do 3 strict chin-ups and 6 alternating pistols

Saturday - 3/1/14

Hang snatch: 20 minutes to find heavy single for the day
EMOM 8 min: 3 TnG power clean + power jerk (no pause on shoulders), begin 155/105lbs, small build if perfect
Front squat: 3-2-1
Conditioning: 60 calorie row, 50 GHD sit-ups, 40 wall ball, 30 C2B, 20 T2B, 10 burpees (6" target)

14.1

2/28/14 - Friday

Conditioning: 10 min AMRAP of 30 double unders and 15 power snatches (75/55lbs)
EMOM 8 min: 3 TnG power clean + power jerk (no pause on shoulders), begin 155/105lbs, small build if perfect
Conditioning: 60 calorie row, 50 GHD sit-ups, 40 wall ball, 30 C2B, 20 T2B, 10 burpees

14.1

Most, if not all of you, have done this workout before.  We just did it in training a few weeks ago.  There is not a whole lot of strategy to it.  

Warm-up should consist of 5-10 min aerobic work followed by some shoulder and hip opening mobility and the Crossover Symmetry.  Then get back to some aerobic work to warm back up if you have cooled down.  Arm and leg swings plus whatever your typical routine consists.  Movement specific warm-up.  Hit a round and change to feel it out.  Calm down, then go.

Double unders smooth with as little shoulder and arm fatigue as possible.  Stay relaxed.  If you have a chance to get back to the rope at the end of your 10 minutes, kill yourself to get there.  Double under reps accumulate VERY quickly.

Power snatches, not muscle snatches, in very controlled unbroken sets or breaks in to 8/7 and MAYBE some 5/5/5 towards the end.  You will absolutely blow up if you muscle snatch these reps.  Don't be that person.

10 rounds is 1 per minute.

9 rounds is 1 per minute and 6 seconds.

8 rounds is 1 per 75 seconds or minute and 15 seconds.
7 rounds is 1 per minute and 25 seconds.
6 rounds is 1 per minute and 50 seconds.

Keep those pacing standards in mind for what you have planned.

All that strategy is pretty straightforward.  You all have done a million workouts like this.  It is going to be a good time.  What I think is more important for this FIRST open workout is a simple fact and also mental preparation. 

The simple fact: the first Open workout will have the highest participation of any other Open workout.  It is the same every year.  What does this mean?  It means that one rep means a lot more on this workout than just about any other time.  One rep could move you hundreds of places.  So this needs to be your best performance if you are trying to qualify individually.  You need to bring it.

The mental prep can be broken down in to two phases of before and during.  Before the workout you need to reach the optimal level of excitement.  This will be different for everyone, but with these two skilled movements the optimal level will be lower than your typical grunt work workout.  So get to your level of focus before the workout, and then go over the pertinent cues for this specific workout (smooth, hips, get back under the bar).

This particular 10 minute workout, like almost all other workouts, can be broken down in to a few phases:

1) "The beginning is a time to take the most care."  Begin the workout at 80% knowing that you are going to be in the trenches for 10 minutes.  Smooth is fast, etc.

2) Beginning to about minute 5 should be focused on maintaining efficiency and staying cool, calm, and collected.  Breathing and heart rate begin to increase, but stay focused.

3) Minutes 5-8 are all about forgetting the suck.  You've had a training season leading up to this.  This is exactly the 3 or 4 minutes you've worked so hard to prepare for, so push through them.

4) Final minute or two are about finishing strong.  Everyone sprints to the finish.  You are just going to have to sprint harder.

Simple workout.  Just stay efficient!

P.S. - I have some follow-up emails in to some of you for more specific warm-up or strategy tips, but this is the main thrust.  Good luck!

Open week 1/5

Open week 1/5

Monday 2/24/14 - 

Clean: 2-2-1-1 - try to end at 90% for last single, not 1RM

Squat: quick build to heavy triple

Conditioning: 75 wall balls AFAP

rest 5 min

Conditioning: 50 T2B AFAP

rest 5 min

Conditioning: 30 burpees with 6” reach AFAP

Bike: 10 min flush pace

Tuesday 2/25/14 - 

Smart warm-up

Conditioning: 5 min AMRAP @ 90% of 8 BJ 24/20”, 8 burpees, 8 clean (135/95lbs), rest 5 min, 5 min AMRAP @ 95% of 5 PC (95/65lbs), 5 thrusters (95/65lbs), 10 cal row, rest 5 min, 5 min AMRAP @ 100% of 5 PS (95/65lbs), 10 C2B

Spend 10-20 min stretching and mobilizing

Wednesday 2/26/14 - 

Power snatch: 60%x3, 65%x3, 70%x3

EMOM 5 min: 3 TnG PC @ 135/95 - slow build

Conditioning: 5k row @ Z1 - every 1k get off and perform 45 sec FLR

Thursday 2/27/14 - 

Off

Friday 2/28/14 - 

Open workout 14.1

Saturday 3/1/14 - 

Training day

Week 7/7

Monday 2/17/14 - 

Hang power snatch: 60%x3, 65%x3, 70%x3

Snatch grip press: LIGHTx10x3

Squat: 70%x2x6 - OTM

Row: 6k @ Z1 - every 1k get off and perform 10 GHD sit-ups

Tuesday 2/18/14 - 

Practice: 3 RNFT - 5/3 UB MU, 10 UB T2B, 10 UB C2B

Conditioning: 5 UB S2OH (185/115lbs), 10 UB (155/105lbs), 10 UB (135/95lbs), 10 UB (135/95lbs), 10 UB (135/95lbs) - rest as needed to make each set UB, score total time

Rest 5-10 min

Conditioning: 10 min AMRAP @ 80% of 10 PC (115/75lbs), 30 DU, 10 BJ over (24/20”)

Wednesday 2/19/14 - 

Hang power clean: 60%x3, 65%x3, 70%x3x3 - TnG

OHS: 3-3-3 - not a 3RM

Conditioning: 250m row, 10 thrusters (95/65lbs), 15 KBS (70/50lbs), 10 thrusters, 250m row, rest 10 min, x3 - AFAP

Friday 2/21/14 - 

Front squat: 80%x2x5

Conditioning: 30 MU for time

Rest 5 min

Conditioning: 60 T2B for time - 5 burpees every time you fraction

Rest 5 min

Conditioning: 30 HSPU for time - 10 lunges every time you fraction

Saturday 2/22/14 - 

Power snatch: build to heavy single

Power clean + split jerk: build to heavy single

MAP session: 5 min AMRAP @ 80% of 10 PS (75/45lbs) and 10 burpees, rest 5 min, 10 min @ 90% of 10 wall ball (20/14lbs), 20 DU, 200m row, rest 5 min, 5 min AMRAP @ 100% of 5 DL (115/75lbs), 10 bar-facing burpees, 15 BJ (24/20”)

Week 6/7

Week 6/7

Monday 2/10/14 –

EMOM 8-12 min: 1 power snatch + 20 UB DU – begin around 60% and build slow
Squat: build to no grind triple
Pause squat: 3x3 @ 80-90% of triple
Conditioning: 15 HSPU, 4 RC, 12 HSPU, 3 RC, 9 HSPU, 2 RC, 6 HSPU, 1 RC – do the HSPU on plates, CGreg maybe 45s?

Tuesday 2/11/14 –

Power clean + immediate jerk: EMOM 10-12 min build sets – focus on catching PC upright and going right in to that jerk (no pause), you may power or split
Press: 2.2.2x3 – 15 sec between clusters, 2-3 min between sets, build
Conditioning: row 300m, 15 CJ (135/95lbs), 15 burpees (6” reach at top), rest 10 min, x2 – I want to see some flying times on this one!

Wednesday 2/12/14 –

Thruster: build to tough single for day, no need to push those shoulders too hard after yesterday
Conditioning: 12 min AMRAP of 10 DL (155/105lbs), 20 AS, 30 DU
Rest 15 min
Conditioning: 12 min AMRAP of 60 bar-facing burpees, then 3-3,6-6, 9-9… of S2OH (115/75lbs) and T2B

Friday 2/14/14 –

Front squat: 3-3-2-2-1
Close-grip bench press: heavyx5x3
Row: 500m @ 97%, rest walk 2 min, x5 – this WILL trail off, but fight for as close to that first time as possible

Saturday 2/15/14 –

Snatch: 10 min to find heavy single
Clean and jerk: 15 min to find heavy single
Conditioning: 21-15-9 PC (135/95lbs) and ring dips (repeat from late Dec.)
Rest 15 min:
Conditioning: 9-7-5 deadlift (315/225lbs) and burpee box jumps (30/24”) (repeat from late Dec.)

Week 5/7

Week 5/7

Monday 2/3/14 –

TnG snatch: build to tough set of 3 – no pause at hang
Snatch grip push press: 3-3-3-3-3
Squat: 4-3-2-4-3-2 – second wave heavier than first
Conditioning: AMRAP 2 min row for cals, rest 3 min, 100 DU, 30 C2B, 10 thrusters (185/115lbs), 20 C2B, 15 thrusters (155/105lbs), 10 C2B, 20 thrusters (135/95lbs), 100 DU, rest 3 min, AMRAP 2 min row for cals

Tuesday 2/4/14 –

Row: 1k @ fast, but aerobic pace, rest walk 90 sec, x5 – splits should only improve, no drop off
EMOM 8 min: 1 PC + 1 full clean – build sets beginning around 60%
Conditioning: 5 TnG DL (use final EMOM weight), 5 burpee over the bar, rest 30 sec, x6
A1) GHD oblique sit-ups: 3x12 each side
A2) Rope climb: 3x3

Wednesday 2/5/14 –

Pause jerk: 2-2-2-2-2
MAP session: 12 min AMRAP @ 85% of 35 DU, 6 C2B, 200m row, rest 5 min, 12 min AMRAP @ 90% of 3 power snatch (185/105lbs), 5 HR push-ups, 200m row, rest 5 min, 12 min AMRAP @ 95% of 5 DL (135/95lbs), 7 S2OH (135/95lbs), 9 BJ (24/20”)

Friday 2/7/14 –

A1) Wall balls: 4x30, rest 15 sec
A2) GHD sit-ups: 4x15, rest 15 sec
A3) Front rack lunges: 3x10 total (155/105lbs), rest 3 min
Conditioning: AMRAP 4 min of 30 DU, 15 Russian swings (70/50lbs)

Saturday 2/8/14 –

Clean and jerk: slow build to heavy 1+2
Front squat: build to heavy double; 80%x2x4
Conditioning: AMRAP 10 min 20 PS (95/55lbs), 10 T2B, 20 PS (135/95lbs), 20 T2B, 20 PS (155/105lbs), 30 T2B, 20 PS (175/115lbs), then AMRAP T2B

Friday and Saturday

Friday 1/31/14 –

Practice: C2B and pistols
Jerk: 25 min technique work from blocks
MAP session: 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees, rest 5 min, 10 min of 5 c2b pull-ups, 10 HR push-ups, 250m row, rest 5 min, 10 min of 3 ring dips, 6 t2b, 40 DU, rest 5 min, 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees - same score on first and last!

Saturday 2/1/14 –

Snatch: 10 min to find heavy single; 80%x1x6
Clean: same
A1) Front squat: 3-3-3-2-2, rest 15 sec
A2) Weighted pull-up: 5-5-5-5-5, rest 2 min
Conditioning: AMRAP 10 min of 15 power snatch (75/45lbs), 30 DU
Rest 10 min
Conditioning: 2k row

Wednesday

A1) 4x25 wallballs (20/12lbs), rest 15 seconds
A2) 4x8 GHR, rest 15 seconds
A3) 4x12-16 GHD sit-ups, rest 2 min

Row: 6/5k - every 1k get off and perform 30-40 UB DU

Tuesday

Tuesday 1/28/14 –

Power clean: build to tough triple; 90%x3x2
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 16:00, complete the following…
Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups
When the clock reaches 24:00, complete the following…
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

Row or bike: 10-20 min flush pace

Week 4/7

Week 4/7

Monday 1/27/14 –

Hang snatch: begin at 135lbs, build by 10/5lbs EMOM
Press cluster: 2.2.2x3 – rest 15 sec between clusters, rest 2 min between sets
Pause squat: 3-3-3-2-1
Conditioning: 20 Russian KBS (70/50lbs), 20 C2B pull-ups, rest 3 min, x4

Week 3/7

Week 3/7

Monday 1/20/14 –

Hang power snatch: 60%x3, 65%x3, 70%x3x2
Hang power clean + power jerk: 60%x3, 65%x3, 70%x3x2
Squat: quick build to 90%x1
Row: 5k @ Z1 – every 1k get off and perform 30s FLR on rings

Tuesday 1/21/14 –

Pause jerk: technique work on blocks
Press-grip bench press: 5-5-5-5-5
Conditioning: 5 TnG power snatch (135/95lbs), 12 NPUBBJ (20/12”), 30s AD HARD, rest 6 min, x4
Bike: 10+ min at flush pace

Wednesday 1/22/14 –

Power snatch EMOM: begin at 50%, build, no more than 10 min
Front squat: 70%x2x5
A1) T2B: 20,20,20,20 – rest 15 sec
A2) DU: 40,40,40,40 – rest 15 sec
A3) GHD sit-ups: 15,15,15,15 – rest 3 min
Conditioning: 30 PC + PJ (135/95lbs) – perform @ 90%

Friday 1/24/14 –

Jerk with pause in split: technique work on blocks
Seated DB press: 5-5-5-5-5
Bike: 30s hard, 30s easy, 30 min

Saturday 1/25/14 –

Would love for you all to get some exposure to lifting in front of a crowd by doing the weightlifting competition Saturday morning at 9AM.
MAP session: 10 min @ 80% of 3 DL (275/185lbs), 35 DU, 200m jog, rest 5 min, 10 min @ 80% of row 200m, 3 HPS (135/95lbs), 5 HSPU, rest 5 min, 10 min @ 80% of 5 PJ (135/95lbs), 3 MU, 5 burpees

Week 2/7

Week 2/7

Monday 1/13/14 –

EMOM 8-12 min: 1 power snatch – begin around 60% and build slow
Front squat: build to no grind triple
Pause front squat: 3x3 @ 80-90% of triple
Conditioning: 1k row, 50 pistols, 30 thrusters (135/95lbs), 50 burpees, 1k row – looking for sub 16/19:00 on this

Tuesday 1/14/14 –

Power clean + power jerk: 60%x3, 65%x3, 70%x3
Push press: 3 sets of 8-10 reps at moderate weight – use jerk blocks and focus technique of dip drive
Work: 3 RNFT – 5-10 kipping HSPU using as little shoulder as possible, 50 DU, 45-60 sec L-sit
Bike: 30s hard, 30s easy, 20 min

Wednesday 1/15/14 –

Practice: Butterfly C2B practice 10 min, no more than 40 reps
EMOM 8-12 min: TnG clean x2, start around 60% and focus technique as you build
Hang snatch high pull: 60-70%x10x2-3 – no hip contact, TnG from hang
Conditioning: 4RFT – 3 RC 15’, 3 G2OH (225/135lbs), 50 DU

Friday 1/17/14 –

Squat: build to heavy single; 90%x1x2
Conditioning: 2 min AMRAP of 6 thrusters (115/75lbs), 6 box jump overs, no step-ups (24/20”), 6 HR push-ups, rest 4 min, x2 (HARD sprint for 2 min!)
Full rest
AMRAP 12 min: 2k/1600m row, 50 S2OH (95/65lbs), 30 MU

Saturday 1/18/14 –

Snatch: warm-up really well, then take 10 min to build to a tough single
Clean and jerk: 15 min to build to tough single
Front rack lunge: 3x10 @ 135/95lbs
AMRAP 6 min: 1 sq clean and jerk (185/115lbs), 20 DU, 2 sq CJ, 20 DU, 3 sq CJ…
Full rest
AMRAP 6 min: 10 alt DB snatch (go heavy, I know the 70lb DBs suck, so choose accordingly), 10 C2B pull-ups

Week 1/7

Week 1/7

Monday 1/6/14 –

Hang snatch + snatch: build to tough single for day, if technique is off drop to 80% and work a few sets
Squat: 4-3-2-4-3-2 – build EACH set
UB MU ladder: build from 1 to 5 back to 1 – each set must be unbroken (scale accordingly)
Row: 1k @ slightly faster than Z1, FLR 30 sec, x6 – be aerobic on the row, use the rings for FLR

Tuesday 1/7/14 –

Pause snatch deadlift: 80-90%x3x3 – 2 sec pause right below knee cap
EMOM 6 min: 5 TnG PC @ about 60% of clean 1RM, 5 burpees
MAP session: 10 min @ 80% of 30 UB DU, 10 HR push-ups, 200m jog (feel free to stay inside on this one), rest 5 min, 10 min @ 80% of 3 S2OH (225/135lbs), 3 strict C2B pull or chin-ups, 200m row, rest 5 min, 10 min @ 80% of 3 bar MU, 5 bounding box jumps (24/20”), 7 burpees, 20s spin on AD

Wednesday 1/8/14 –

Practice: C2B butterfly – no more than 30-40 reps, use Rogue rig
Every 90s for 5-8 sets: clean triple, not TnG, start around 60%, build
Jerk: 6-8 doubles performed every 2 min, use jerk boxes, build
Conditioning: 13.2* - AMRAP in 10 min of 5 S2OH (115/75lbs), 10 deadlift, 15 box jump overs (24/20”) – find a pace you can hold for 10 min, NOT a MAP session though

Friday 1/10/14 –

Front squat: 4-3-2
A1) T2B: 20,20,20, rest 15 sec (try for UB)
A2) Alt. DB snatch: 10,10,10, rest 15 sec (70/50lbs)
A3) UB DU: 30,30,30, rest 2 min
Conditioning: 12-9-6 of DB PP and DB burpee box overs (50/30lbs) (24/20")

Saturday 1/11/14 –

Hang snatch: build to a quick 80-90%, if you feel keen, drop to floor and go on to heavy single
Hang clean + jerk: same
Conditioning: 9-7-5 FS (80%), pHSPU
Rest 10 min
Conditioning: 9-7-5 PC (80%), burpee box jumps (30/24”)