Squat clean + Front Squat + Thruster
Establish your daily max in 1 squat clean + 1 Front Squat + 1 thruster.
Build to a 3RM Strict Press
Thruster chipper for time:
10 reps with 70kg
20 reps with 55kg
30 reps with 40kg
40 reps with 30kg
Tabata jumping lunges
Perform 8 sets of 20 sec on – 10 sec off:
3 RoundsFor quality:
8 DB bench press (as heavy as possible)
30 Banded tricep extensions in as few sets as possible
The banded tricep extensions should give you a good stimulus, if not get more tension on the band.
100 Burpees: 25 Burpees to target / 25 Lat burpees over bar / 25 Bar facing burpees / 25 Burpees to target
As you are aware we have been having a variation of 100 burpees over the last period and this is our chance to attack it one more time (Don’t worry of course there will still be burpees within the programming). Just like any skill you get better with practice and burpees are no exception. They occur frequently in competition and are notorious in The Open, therefore refining the skill in this period is a sensible approach. So get after this set and let us know how you get on.
Between each set 2 rounds of:
1 Rope climbs 15ft
12 alternating KB snatch 16kg
The set below is repeated from last week, therefore you should have a number in mind you know you can achieve, obviously look to get 1-2 reps more.
1. Find your max ub strict (C2B) pull-ups
Rest 1 min
2. 3 min EMOM @ 50% of 1
Rest as needed
3. Find your max ub strict HSPU (Hands within 80cm width)
Rest 1 min
4. 3 min EMOM @50% of 3
2 Rounds For time:
Accumulate 1 min Free standing HSH (3 Min time cap, use a 1m squared box)
10 Snatches 50kg
20 cal Ski Erg
10 OHS 50kg
2 min rest
Accumulate 3 minutes (90 seconds each hand) Rx = 20kg
40 Min EMOM:
Min 1: Box Jumps 24/20 in + TTB
Min 2: DB Snatch + Alternating STOH 25/15kg
Min 3: Cal Assault Bike + Air Squats
Min 4: Rest
Pick a number between 10-15. You must do this rep scheme for each movement.
If you don’t get that number on a round (round = full 4 min cycle). You stop, rest until the round finishes and go again. You want to go for a high a number as possible whilst being able to achieve the goal you set for yourself. This is a good test of knowing your capacity on a given workout.
2 x 25 Banded lat pull downs Video
Barbell Bicep curls 20kg
Try to go unbroken on the sets. Move quickly between exercises.
Ideally for these sets you can walk from rack to rack if possible. Remember safety first, don’t go heavier than you feel comfortable.
1. Build to a max weight in Back Rack walking lunge 8m
2. Build to a max weight in Front Rack walking lunge 8m
3. Build to a max weight in OH walking lunge 8m
1 x 20 @95kg
3 Min rest
2 x 15 @95kg – 2 min rest between sets.
4 Min rest
2 x 10 @95kg – 1 min rest between sets.
This is obviously higher volume deadlift work, we have this in to prepare us for some of the workouts we typically see in the open. If you can’t do each weight in 2 sets then scale the weight to a weight you will be able to manage this. The weight should be roughly 80% of the 10RM you achieved last week. If you struggle with high volume deadlifts reduce to 1 set at each rep range.
20 cal Assault Bike
10 x 10m Shuttle sprints
3 Min rest. All out efforts!
Don’t skip this! Your core is key.
4 rounds for warm up:
100 ub Double unders
1 Min wall facing HSH
Steady pace, focus on staying smooth and breathing with the rope. Use this piece as a warm-up for the gymnastics.
Gymnastic Open Prep:
4 rounds of, 30 sec on – 40 sec off:
Gymnastic Skill Development:
2 rounds for quality:
1. 10 Seated leg lifts Video
2. 20 sec Top of the pistol hold*
3. 20 sec Bottom of the pistol hold*
4. 10 alt. Pistols for quality (full hip extension at the top before changing legs)
*First complete one leg, then the other leg, then move on to the 2nd round.
50 pistols for time.
“Training 4/Triathlon Development/Active Recovery”
The focus for Training 4 will vary depending on your needs. Some athletes will take today as an active recovery day, to keep the body moving and working at a lower intensity, some athletes may have this day as a complete rest day which is fine.
Other athletes may choose this day as one of the main focuses of the week, this should be the case if you need to develop your aerobic capacity. If you are feeling good and time allows, you can do the session.
50m Freestyle / 50m Backstroke / 50m Breaststroke / 2 x 100m (25m single arm left, 25m single arm right, 50m full stroke) / 4 x 50m (25m kick on front and 25m kick on back)
10 x Tumbleturn practice
Establish max distance front crawl in 90 seconds. This should be a challenging but comfortable distance.
Then every 2 mins x 12 repeat this distance.
5 min swim down
5 min Easy pace, varying styles
400m Easy jog / 50m High knees / 50m Bum kicks / 40 Standing pose drill Video
5 x 1000m
Look to reduce the split time each set. I.e. if you start at 4 minutes aim for holding 3.55 the next. Be aware of RPE and see how it correlates to your timing.
400m Easy jog
The Progrm Recovery
The focus of this session is an “easy recovery” to not only improve your movement but to get your body feeling fresh before your next training session begins.
18 min EMOM:
Hang Clean + Front Squat
EMOM for as long as possible: 6 Box Jumps 24/20in + 1 complex (Hang Clean + Front Squat)
Start at between 30 – 60kg and increase every minute + 5kg until you reach a daily max. Warm up the movements properly before starting the EMOM. You should reach your daily max in around 10 minutes, so choose the start weight accordingly. Time will obvisouly be tight with the box jumps and changing weight, so make sure everything is ready.
3 x 5 Clean pulls at 105%
3 x 6 Glute ham raises
3 x 8 Good Mornings (as heavy as form allows)
100 Banded hamstring curls Video
3 Rounds For Time:
3 rounds of Strict Cindy:
1 round of Strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 squats.
1. 1 SRMU + 2 Ring Dips, 2 SRMU + 4 Ring Dips, 3 SRMU + 6 Ring Dips
Continue until RMU fail then go back down the pyramid again, starting with your last successful set.
2. Assisted SRMU (Only one leg assistance, focus on positioning and maintaining false grip)
Accumulate 30 reps
8 Min EMOM:
Min 1: 15-20 Ring Support Swings
Min 2: 15-20 sec Ring L-sit
Min 3: 30-40 sec Bottom ring dip hold Video
Min 4: 20-30 sec Arch hang Video
The Progrm Mash
1 / 2 / 3 / 4 / 5 / 6 / 7 / 8 / 9 / 10
In-between each set 8m DB walking lunge alternate between FR and Farmers Carry.
Use 2x 15kg DB.
100 / 80 / 60 / 40 / 20
2 / 4 / 6 / 8 / 10
Paraellette HSPU (Choose a deficit that you can fight to go unbroken for 10 reps)
30 / 20 / 10
Cal Assault Bike
For the final session of the week we are going to dedicate some training to our Type 1 plyometric work, to keep developing our speed and explosivity.
1. Build to heavy 3RM.
2. Drop to 90% and perform 1 rep every 30 seconds x 10.
As we don’t incorporate heavy Sumo Deadlifts often, don’t rush through this one but focus on the technique and building to a true heavy 3RM.
Plyometric Warm up:
3 rounds for quality:
10 Lateral squats Video
10 Lateral plate jump overs Video
10 Lateral bounds Video