Month: January 2017

Tuesday, 013117

#teammatetuesday – Tay suffering through the 6:45 bike sprints x 3 at your 10 min test wattage sustained.  Strength:  A. Weighted pull-ups 7×2 B. Db saw row 5-7 reps x 4 sets  C. To be done with the above: ring support holds. Tabata or reverse tabata x 10 rounds  Conditioning: Choose 2 Can / should …

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Friday, 012717

Join us for Friday Night Lights each Friday during The Open.  Reminder: programming below is not intended to ALL be completed.   Each Athlete should have a focus. The below volume is for those athletes to attack where they needed focus. Want to discuss? Email in and we schedule a time to chat.  Weightlifting / …

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Wed, 012517

Strength:A. Back SqT – 5×5 @75% B. Weighted Pull up – body weight x max reps, rest 2:30 then 5×3 ; rest 2 min between  C. DB SA row 8-10’reps x 4-5 sets  Conditioning: AMRAP 20 25′ oh walking lunge 95/63 8 burpees 25′ oh walking lunge  8 c2b  Running: 400m run – rest 1 …

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Sat, 012117

Make sure you are tracking your rowing progressions.   Finishing up Deload week with some fun Saturday training.   A. Muscle snatch – 3.2.1.1.1. * heavy triple , double and singles  *15-18 min B. Power Clean – heavy 3.2.1.1.1 * 15 min C. 3 rds 20/16 cal. Bike  30 c2b pull-ups  40 wall balls  Rest …

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Friday, 012016

Finishing up our Deload week.  Intensity picks back up tomorrow with Saturday’s competition training.   A. Snatch – heavy single for the day  B. Clean and jerk – heavy single for the day  C. Back SqT – heavy single for the day  D. 500m row x 8 – rest 1:30 between – hard efforts and …

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