Cove Open Training

Cove Open Training

2/19/2019

Hey athletes!  The Open starts this week so the only accessory work you will see will be geared toward movements that we typically see in the Open.  There won’t be a ton of volume.  Just enough to keep out skills sharp if they come up.

REMEMBER- NO SATURDAY 8AM CLASS DURING THE OPEN

 

OLMYPIC LIFTING

 

Snatch

EMOM for 8 min:

1 Muscle Snatch @ 40-50% of 1RM

*rest 2 min

EMOM for 8 min:

1 Hang Power Snatch @ 60-70% of 1RM

*rest 2 min

EMOM for 8 min:

1 Power Snatch @ 75-85% of 1RM

2/18/2019

Hey athletes!  The Open starts this week so the only accessory work you will see will be geared toward movements that we typically see in the Open.  There won’t be a ton of volume.  Just enough to keep out skills sharp if they come up.

REMEMBER- NO SATURDAY 8AM CLASS DURING THE OPEN

 

GYMNASTICS

 

Ring MU

5 x 5 Ring Muscle Ups

 

Sc

5 sets-

3 Kips Swings from Rings

3 Rings to Hips

THEN

5 x 3 Turnover Drills

2/16/2019

Hey athletes!  Strength work that is focused on being explosive followed by a tough metcon with Thrusters and some higher level gymnastics.  With the Open coming up we want to get in some Thruster work and get used to them again.

 

STRENGTH

 

12 min to find a heavy Cluster

 

METCON

 

“Juiced Jackie”

For time:

1000m row

50 Thrusters- 95/65

30 C2B

 

Sc- 75/55, Pullups

Rx+ Bar MUs

2/13/2019

Hey athletes!  Gymnastics strength work followed by a little recovery.  Remember, we are cutting down on the volume and focusing on skill/technique and recovery.  Don’t forget to mobilize as this will lead to better range of motion and injury prevention.

 

GYMNASTICS

 

5 x 5 Strict Pullups

*weighted if possible

 

RECOVERY

Recovery Row- 10 min

Mobilize

-Ankle Smash on barbell

-Couch Stretch

-Banded Shoulder Distraction

-Banded Super Front Rack

2/12/2019

Hey athletes!  Gymnastics skill work for Ring Muscle-Ups for tomorrow.  We are going same time frame that we did for the Snatches (every 2 min) so toward the end the reps should be pretty challenging but doable.  If you can’t do MUs, here is some great bodyweight strength work for the movement.

 

GYMNASTICS

 

Muscle Ups

Every 2 minutes for 14 minutes:

3-5 Ring Muscle Ups

Sc 3 Rows + 3 Transitions + 3 Dips

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