Rebecka #2

Training 1 (2, 3, 4, 5, 6)

Weightlifting/Strength:

Squat Clean + Front Squat + Thruster

1. Establish your daily max in 1 squat clean + 1 front squat + 1 thruster.

 

Strict Press

1. 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

Note: Scale to a weight that allows you to be able to fight for each weight in 3 sets.

 

Accessory:

Tabata jumping lunges 

Perform 8 sets of 20 sec on – 10 sec off

Conditioning Development:

For time:

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.

 

Gymnastics:

Gymnastic Strength:

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

Training 2

Weightlifting/Strength:

Back Squat
1. Build up to a heavy 4RM.
2. Drop down to 80 – 90% at perform 3 x 4.

 

CrossFit

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

20m HSW

2 min Rest

 

Accessory:

Plate holds:

Accumulate 3 minutes (90 seconds each hand) Rx = 20kg

CrossFit:

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.

 

Accessory:

For quality:

2 x 25 Banded lat pull downs Video

Then,

40-30-20-10

Barbell Bicep curls 20/15kg

Hollow rocks

Training 3

Weightlifting/Strength: 

Lunge 

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.

 

Deadlift

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.

 

Conditoining:

3 rounds:

20 cal Assault Bike

10 x 10m Shuttle sprints

3 min rest. All out efforts! 

 

Accessory:

Tabata L-sit hold
8 x 20 sec on – 10 sec off

Don’t skip this! Your core is key.

 

Gymnastics:

Gymnastic Open Prep:

4 rounds of, 30 sec on – 40 sec off:

1. C2B

2. HSPU

3. TTB

 

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.

 

Gymnastic Conditioning:

50 Pistols for time.

Training 4

“Training 4/Triathlon Development/Active Recovery”

Swim

Warm up/Drills:

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

 

Main set:

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.

 

Swim down:

5 min Swim down

 

Swim down:

5 min Easy pace, varying styles

 

Training 5

Weightlifting/Strength:

Hang Clean + Front Squat

EMOM for as long as possible: 6 Box Jumps 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. 

 

Clean Pulls

3 x 5 Clean pulls at 105%.

 

Finisher 

For quality:

3 x 6 Glute ham raises

3 x 8 Good mornings (as heavy as form allows)

100 Banded hamstring curls Video

CrossFit:

3 rounds for time:

1000m Row

4 rounds of Cindy:

1 round of Cindy = 5 pull-ups, 10 push-ups, and 15 squats.

 

Gymnastics:

Skill Development:

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

 

Gymnastics Strength: 

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

Training 6

Session #1

The Progrm Mash 

For time:

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

DB Squats

In-between each set 8m DB walking lunge alternate between FR and Farmers Carry.

Use 2x 15kg DB.

For time:

100 – 80 – 60 – 40 – 20 

Double unders

2 – 4 – 6 – 8 – 10

Paraellette HSPU (Choose a deficit that you can fight to go unbroken for 10 reps)

For time:

30 – 20 – 10

Cal Assault Bike

1:1 Work:Rest

 

Weightlifting/Strength:

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.

 

Sumo Deadlift

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

 

Seated Box jumps Video

Accumulate 20 reps.

 

Depth jumps Video

Accumulate 20 reps.

 

Lateral jumps Video

4 x 10

 

Kneeling to squat jump Video

Accumulate 15 reps.

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