Mon 3-23-15

 PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:

(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open. If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.

Workout of the Day
A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Deadlift x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)
Minute 2 – 2 Legless Rope Climbs
(scale down to 1 legless + 1 standard rope climb if necessary)
Minute 3 – 45 second L-Sit Hold
(If you need to break it up, do 20/15/10 with 5 second breaks between clusters)

B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)
Minute 2 – Toes to Bar x 12 reps
Minute 3 – Bench Press x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)

C.
Ten sets for times of:
20 Calories of Assault Bike
Rest while partners work, or keep a 1:2 work to rest ratio.

If you don’t have an Assault Bike or Airdyne, perform the following…

Ten sets of:
20-Meter Sled Push (heavy – should be 30-45 seconds)
Rest while partners push, or keep a 1:2 work to rest ratio.

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