Tues 1-6-15

A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips

Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.

D.
Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled)
Rest as needed
——————————————
NOTES ABOUT YESTERDAY’S 14.2 – I just finished reading through 300+ comments from Monday, and saw some fantastic results on the training. Many of you beat last year’s 14.2 score from the Open, and if you did, congratulations! If you didn’t, don’t worry about it, that was not the goal of the programming. First of all, I doubt anyone did a bunch of front squats, strict handstand push-ups and cleans before last year’s Open workout. Second, by the time you did 14.2 last year, you had presumably trained for the Open. We are coming out of our off-season program and that was day one of Open prep training. This was programmed because we want to see what kind of improvement we can get on this in 7 weeks…yesterday was just our baseline.

Finally, and very importantly, TAKE CARE OF YOUR HANDS! If you don’t already have some sort of protection or grips for your hands, you need to start training with them every once in a while if you’re prone to tearing. Most of you will have to perform the Open workouts on both Fridays and Sundays. You need to be prepared to have to perform at least a portion of your event or events with some sort of hand protection. If you had to repeat 14.2 two days later with shredded hands and had never used hand protection, you’d be in trouble. Prepare now so that you don’t regret it later.

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3 thoughts on “Tues 1-6-15

  1. A. Done (dips w toes support)
    B. 175 across in nanos. Super easy, tech got better each time
    C. Got three rounds in (2:40, 2:30, 2:25 w 10 dips) interrupted twice, said screw it and rowed 250m + 15 ring dips three times
    D. Done

  2. Made this up on Thursday 1.8.14

    A) Russian dips: 4/4-4/4-4/4
    HS holds all 60 secs
    DUs – 50-45-29/21

    B) 150×2-155×3-160×7
    (Nothing beats training with a coach. Big improvements on my snatch today.)

    C) subbed 3 sets:
    400 m run @ 80%/85%/90%
    Max effort Strict ring dips
    -rest 3 mins-

    1:33/1:29/1:25
    4/5/7

    D) done

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