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OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of May 6th.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.

STRENGTH II
For load:
Front squat
10-8-8-6-6

– Welcome to week four in our Strength II front squat cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.

STRENGTH III
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold

– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15:00 completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.

Modifications:
Farmers carry | Dumbbell box step-ups
Sandbag hold | Load, dumbbell, or kettlebell front-rack hold

SKILL I
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 Ski-erg

– Score = Total single-leg squats
– Consistent pacing and reps
– Pick a ski pace that is just faster than a recovery pace. You don’t want to ski so fast that you cause significant fatigue for the single-leg squats. Maintain a consistent pace on the squats, going for 10 reps across all rounds vs. to scoring 20 reps in round one and then dropping off.
– Your midline will be significantly fatigued from the GHD workout. Consider your overall fatigue level when picking a pace for the first few rounds.
Modifications:
Single-leg squats | Box or ring-assisted reps
Ski-erg | Row, single-unders

STAMINA I
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run

– 800-meter runs in under 4:30.
– 400-meter runs in under 2:30.
– Rest with any remaining time on the clock.
– Move at a faster pace than you normally hit and try to sustain for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of the 5 x 400-meter runs and try to hang on for the rest of the workout.
Modifications:
Run | Distance, ski, row, or bike
800-meter run substitutions | 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike
400-meter run substitutions | 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike

MONDAY

STRENGTH:
On a 12 min clock:
Build to a technical Heavy Double Power Snatch (TnG)
Or
Work on technique and barbell pathway.

RX
AMRAP x 12
10 Thrusters
25 Double-Under
10 Power Snatches
25 Double-Unders

Barbell @ 52.5/35kg

INTERMEDIATE
AMRAP x 12
10 Thrusters
0:30 Double-Unders
10 power snatches
0:30 Double Unders

Barbell @ 35/25kg

BEGINNER
AMRAP x 12
7 Thrusters
25 Singles
7 Hang Power Snatches
25 Singles

Barbell @ 20/15kg

INTENDED STIMULUS
4-7 rounds.
Thrusters in 1-2 sets and under 1:00.
Power snatches – Drop n Go and under 1:00
Two longer range of motion, moderate-load weightlifting movements

TUESDAY

SKILL:
Every 90 seconds x 5
1-5 x RMU’s (or unbroken set – 1 rep less in the tank)
Or
1-5 x Seated Banded Ring Muscle Ups / Jumping RMUs / Low Ring Transition

RX
5 rounds for time:
20 Box Jump-overs (24/20”)
20 Push-ups
20 Pull-ups

INTERMEDIATE
4 rounds for time:
20 Box Jump-overs (24/20”)
20 Hand-Elevated Push-ups
15 Pull-ups

BEGINNERS
4 rounds for time:
15 Box Step Overs (16”)
15 Hand-elevated Push-ups
15 Ring Rows

INTENDED STIMULUS
-Time Cap 20:00 – push for under 15:00
-Box jump-overs in under 1:30.
-Athletes should step down from the box.
-Push-ups in under 1:30 and 4 sets or fewer.
-Pull-ups in under 1:30 and 4 sets or fewer.

WEDNESDAY

‘Heavy Day’

Power cleans (7sets):
3-3-3-3-3-3-3
Lift every 2:30, ascending weight to a heavy 3 reps (TnG)

Post-Strength (focusing on barbell cycling)
1:00 Max-rep power cleans @ 80% of your heaviest set of the day.
1:00 Rest
1:00 Max-rep power clean @ 70% of your heaviest set of the day
1:00 rest
1:00 Max-rep power cleans @ 60% of your heaviest set of the day

INTENDED STIMULUS
-Lift every 2:30.
-Unbroken sets of 3.
-Build to a 3-rep-max.
-Start between 60-70% of 1-rep-max clean.

THURSDAY

RX
1:00 Work : 2:00 Rest x 7
21 Double-unders
7 burpees
Max-reps deadlifts (140/100kg)

INTERMEDIATE
1:00 Work : 2:00 Rest x 7
15 Double-unders
7 burpees
Max-reps deadlifts (102.5/70 kg)

BEGINNER
1:00 Work : 2:00 Rest x 7
21 single-unders
5 burpees
Max-reps deadlifts (60/40kg)

INTENDED STIMULUS
-Sprint – work to rest ratio 1:2
-DU’s / Singles capped at 20 seconds – today isn’t the day to practise your double unders we want to go unbroken and fast.
-Move fast on the burpees – 30 seconds or less
-3+ deadlifts per round.
-Heavy lifting under fatigue.

FRIDAY

STRENGTH:
Every 2 minutes x 5
3 x Strict Press + 3 x Push Jerk
(Take bar from the floor)

RX
3 rounds for time:
30 Alternating Single Leg Squat
15 Push Jerks (42.5/30kg)

INTERMEDIATE
3 rounds for time:
20 Alternating Single Leg Squat
15 Push Jerks (35/25kg)

BEGINNER
3 rounds for time:
30 Step Forward lunges
15 Push Jerk (20/15kg)

INTENDED STIMULUS
-Time Cap 12mins, aim for 6:00-9:00
– Light Load = push for bigger sets on the barbell
-Push Jerks in 1-2 sets
– Single Leg Squat pick the progression that you get the most range of movement from

SATURDAY

RX
In teams of 3 – For time:
60 x Cals
80 x T2B
60 x Cals
120 x Synchro DB Snatch (2 of you working at a time, 1 resting) (1 x 22.5/15kg)
60 x Cals
80 x T2B
60 x Cals

INTERMEDIATE
In teams of 3 – For time:
60 x Cals
80 x Knees to elbows
60 x Cals
120 x Synchro DB Snatch (2 of you working at a time, 1 resting) (1 x 15/10kg)
60 x Cals
80 x Knees to elbows
60 x Cals

BEGINNER
In teams of 3 – For time:
60 x Cals
80 x Knee Raises
60 x Cals
120 x Synchro DB Snatch (2 of you working at a time, 1 resting) (1 x 10/7.5kg)
60 x Cals
80 x Knee Raises
60 x Cals

*During the Cals and the T2B – 1 person must be always holding the DBs (2 x DBs)

INTENDED STIMULUS
-Time Cap – 30:00, push for 20:00-28:00
-Sets of 10+ on the DB Snatch
-Sets of 5+ on the T2B

SUNDAY

HEROWOD – ‘MANION’

RX
7 Rounds For Time
400m Run
29 Back Squats (60/42.5kg)

INTERMEDIATE
5 Rounds for Time
400 meter Run
29 Back Squats (50/35kg)

BEGINNER
5 Rounds
200m Run
29 Back Squats (20/15kg)

INTENDED STIMULUS
-Long and high volume WOD
-Back squats in 3 sets or less for the first 3 rounds (10-10-9)
-Run in 2:30 or less – scale distance if need to
-Reduce the reps and load to keep this workout under 40:00
-Beginners ~ 35mins, Average ~27mins, Advance ~ 20mins

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