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