COMP PROGRAMMING week 12 / 3 “Heavier Loads, Balanced Metcon”

he lifts and progressions should be feeling more like a grind this week, but don’t let it affect your Open performances! Here is where we are at:

What will be next? I think there is a high likelihood of 16.4 coming back up (16.4 was the 55 deadlifts, 55 wall ball, etc.) We may also see a return of 15.5 (row and thrusters).

You can see from the chart there are only about 12 likely movements (not including any ‘new’ ones that may include dumbbells). Make sure you are focusing on these movements if one of them is a major goat for you!

Stronger

“Every time I’d heal up, I’d be stronger.” – Marcus Luttrell

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https://youtu.be/eiVpTgi1uME

As we move through the open it is important to keep our minds focused on the future. Just about every workout will leave you with regrets and the thoughts of ‘I could have done better’.

Do not let these thoughts dominate you. No matter what happens in a competition, you have progressed as an athlete. Win or not, you are better for the experience.

We are either winning, or ‘learning’. You cannot lose if you are taking away valuable lessons from the experience. As someone who has competed at a high level as an athlete and a coach, I have definitely had my share of ‘learnings’. One thing that I can say for certain is that while every lost opportunity was excruciating at the time, I became better because of it. I would ‘heal up and become stronger’.

If you do find yourself suffering through a rough patch (in a competition or in life), try to step back momentarily and ‘enjoy’ the suffering. Imagine how much better you will be once you have learned and grown from the experience. There is no point in getting angry or frustrated in the moment, save those emotions for later when you need to unleash them to get some extra motivation in training (to finish a set, be more consistent, try again, eat better, etc.).

One key component to getting the most out of every experience is to document it. Tracking results is one thing, but writing down the other lessons learned is more beneficial. It is critical to be honest with yourself so that you don’t get caught up in the trap of ego telling you that someone else ‘cheated’, you were ‘unlucky’, or that some outside forces were at play. Without documentation, you will start to believe your own bullshit, and there is no faster way to mediocrity than believing the fabricated stories we tell ourselves to protect our egos.

Heal up. Learn. Get stronger.

-jj

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wk 12 / 3 Monday, March 20, 2017Auxiliary Warm Up: Hip Snatch 5x3 55-60% of Snatch

http://www.catalystathletics.com/exercise/394/Hip-Snatch/

https://www.youtube.com/watch?v=yFhsV-ThJVs

Skilled Lift: Pause Thruster (pause 3s at bottom) 5x3 60% of push press

Pull Strength: Power Clean 5x3 80%

Squat: Front Squat 5x3 80% of FS

Overhead Strength: Single Arm DB Press 5x4 Same weight

Accessory: Jones Squats 3x12 https://youtu.be/2BPuFaKpzss Superset with Kickstand Scapular Row Circles 3 sets per side

https://youtu.be/X0BmFs24rQI

Efficiency: 30s on, 30s off, Box jumps on the even rounds, kipping HSPU on the odd rounds. 8 rounds (4 each)

Metcon: "You Be Illin' "5 rounds for time of:12 Wall Balls (30/10, 20/9 or 20/11, 20/9)12 Toes To BarsScaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 1 bar muscle up for every 3 toes to bar.

Metcon Notes: Scaled up Gym MetconMonostructural: None.

Mental Game: https://youtu.be/eiVpTgi1uME

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wk 12 / 3 Tuesday, March 21, 2017Grease the Groove

Warm Up: 30 bar muscle ups not for time.

Gymnastics Skill: 5 sets of 3-5 rope climb Use legs, as few 'pulls' as possible

Gymnastics Strength:

3 sets of 5-7 strict toes to bar Legs straight, slow and strict

Loaded Carry: Yoke/BB walk 30' out and back, 4 sets Same as last session

Accessory: Weighed Pass Through 3x10 and 3x10 active stretch

https://youtu.be/vsiNm3WekCo?t=2m6s

5x8 hip thrusts https://youtu.be/LM8XHLYJoYs

Efficiency: Every other minute on the minute for 8 min, 40s of rowing for calories (even min), 30s of db thrusters (55/35)

Metcon: Split Lip - AMRAP 7 min7 db deadlifts (55/35)7 db push press (same)30 double undersScaling Guide: 4 – 8 rounds. Scale up: 30 unbroken DUs per round if you think you’ll get more than 7 rounds.

Metcon Notes: Scaled up Gym Metcon

Monostructural: 20 burpees, 400m run (80%), 1 min rest, 18 burpees, 400m run (80%), 1 min rest 16 burpees, 400m run (80%), 1 min rest, 14 burpees, 400m run (80%), 1 min rest, 12 burpees, 400m run (80%)

Percents are 'effort', but you can use pace if you know it for those distances

Mental Game: None.

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wk 12 / 3 Wednesday, March 22, 2017Auxiliary Warm Up: Blugarian Split Squat 3x8 (use DBs at sides or bar on back)

http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/

https://youtu.be/W5H-0DMiclY

Skilled Lift: 2 position Power Snatch 5x2 65% of power snatchhttp://www.catalystathletics.com/exercise/163/2-Position-Power-Snatch/

https://youtu.be/qnfBXQxSMv0

Pull Strength: Power Snatch 5x3 80% of PS

Squat: Back Squat 5x3 75% of BS

Overhead Strength: Single Arm DB Press 5x5 Same weight

Accessory: 5x5 Nordic Hamstring curl or glute ham raises.

https://youtu.be/IbmuE4clhg4

Superset with 5x5 ring push up with reach:

https://youtu.be/-Cm_TwwFkOI

Efficiency: None.Metcon: The One That I Want

5 rounds for time4 muscle up (8/4)12 thrusters (135/85)12L/12R single arm kb swing (53/35)12 clean and jerk (same)1 min restScaling Guide: 20 - 30 min, about 5 min per round including rest.

Metcon Notes: Scaled Up Gym MetconMonostructural: None.

Mental Game: None.

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wk 12 / 3 Friday, March 24, 2017Auxiliary Warm Up: Single leg deadlift 5x5 Use barbell, kbs, or dbs. Some

may want to experiment with opposite hand only loading, https://youtu.be/7uA1PLNIWK8

Skilled lift: Tall Jerk 5x3 65% of jerkhttp://www.catalystathletics.com/exercise/218/Tall-Jerk/

https://www.youtube.com/watch?v=QWCyQBN1vDM

Pull Strength: Power Clean 8x1 85%

Squat: Back Squat 7x1 80% of BS

Overhead Strength: Single Arm DB Press 5x3 5lbs more

Accessory: Pick at least 3 wrist exercises from this video:

https://youtu.be/7k8KLQ_-jAI

X band walks 3x10steps each side https://youtu.be/C9IcLbu8ThY

Efficiency: None.

Metcon: Open 17.5orNone. Practice and extra mobility for Open Workout

Metcon Notes:

Monostructural: None.Mental Game: https://youtu.be/-qIoMs1Uo5c

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wk 12 / 3 Saturday, March 25, 2017Grease the Groove

Warm Up: 3 sets of 15-30 GHD sit ups each set for max speed

End set when you start to slow down.

Gymnastics Skill: 3 sets of 5-7 rope climb Use legs, as few 'pulls' as possible

Gymnastics Strength: 4 sets of 5-7 strict toes to bar Legs straight, slow and strict

Loaded Carry: Yoke/BB walk 40' out and back, 4 sets Same as last session

Accessory: Ido Portal Basic Shoulder ROM and stabilization Routine

https://youtu.be/1YHIV4a81Os

Efficiency: None.

Metcon: "Red Mast"4 rounds for reps1 min Burpees1 min American kb swing (70/53)1 min shoulder press (135/85)1 min Cal row1 min restScaling Guide: 200 - 350 reps.

Metcon Notes: Different than Gym Metcon (Friday's workout)

Monostructural: None.Mental Game: None.

This message and any attachments or files may contain information that is intended only for use by the intended recipient. If you are not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that you have received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden, as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones) immediately and delete the message. Users assume all risk and liability for performing these movements.