Cove Open Training

Cove Open Training

Max box jumps!

Once again we will be doing some box jumps with our olympic lifting work.  The focus of this exercise is for us to practice opening our hips explosively.  Here is a video of the Korean Olympic lifting team doing some tall box jumps. Please be careful and don’t push yourself beyond your limits.

COVE COMP
TESTING

Find Max Box Jump Height

There are tape measures at the gym. Put your jump in the comments in Wodify. It unfortunately doesn’t measure box height in inches but rather in meters.

COVE COMP
OLYMPIC LIFTING

2-2-2-2-2-2 Power Snatch

*3 High Box Jumps between sets

Saturday Competitor’s Class

REMINDER
After two plus months of running a general accessory program for this trial competitors program we are going to narrow our focus as we have a better understanding of the group. For the next 6 to 8 weeks our workouts are going to be targeting building raw strength.  Conditioning will be served primarily through the main Cove workouts while our strength work will be focused around the power lifts (squat,deadlift, bench and strict press) and the olympic lifts. Be aware there will be times when you may hit a muscle group two days in a row but we will be changing the movement patterns to maximize recoverability. 
 
Building a strong base is crucial for our long term development as athletes. To develop strength we are going to ask that you stay with the programming that we have outlined. When a piece is assigned we want you to put all your focus on that piece and not add any additional metcons outside our programming. Although these metcons are fun they are going to limit your recoverability from your strength work.  
We have a long term plan for the development of this group and we are excited for the next 6 months of programming. If we work on too many things at one time we are not going to improve any of them and right now the priority has to be get STRONGER!
COVE COMP
STRENGTH/SKILL WOD

 

What we are working on this first piece is intensity and positions.  You will probably only get 3-4 attempts at each one of these movements and they should feel smooth and consistent.  Can you keep your focus on each particular lift during that time frame and bring the intensity needed to hit some solid weights with even more solid form?  While this is a weight lifting piece, we are not looking to PR on each lift (although you may PR on 1 or 2 of them).
 

With a running clock, find a heavy weight of the following:

Min 1-4- Snatch Grip Push Press (behind neck)

Min 4-8- Snatch Balance

Min 8-12- Hang Snatch (full)

Min 12-16- Snatch (full)

Min 16-20- Front Squat

 

COVE COMP
METCON

4 min AMRAP:

15 Cals Assault Bike

15 Wall Balls

4 min rest*

4 min AMRAP:

(pick up where you left off)

15 Cals Assault Bike

15 Wall Balls

*During rest, athlete must complete 3-6 rope climbs or Peg Board Ascents

 

For the Metcon piece we are looking for some heavy breathing, unbroken sets of Wall Balls, and some fun bodyweight skill work while under fatigue.  

We had some question about whether or not to do the Rope Climbs legless.  Here is what we want you to ask yourself before deciding- Why?  If you’re answer is “Because they are harder” that is not reason enough.  Don’t get me wrong, the harder versions of movements are good to practice and they have a place, but if you haven’t completely mastered and maxed out your skill for the movement that precedes it, maybe spend some more time practicing the basics.  Instead, think about this first-  What can I do take become better/more efficient at the movement that is most likely to be in a workout or competition?  (Hint- it’s just regular rope climbs).  For example, how many pulls and re-wraps does it take for you to get up a rope?  If it takes 3 or more, work on getting up the rope in 2.  Work on quicker re-wraps with your feet.  Work on driving your knees higher toward your chest so that when you stand up, you are further up the rope.  We aren’t here to stifle your progress or your fun, we are here to make you more efficient and effective at what you do in all areas.  Remember, 80-85% of this is training where we want to drive adaptation through skill work and technique!  With that being said, most importantly HAVE FUN!

 

 

Cove Comp Strength Cycle

After two plus months of running a general accessory program for this trial competitors program we are going to narrow our focus as we have a better understanding of the group. For the next 6 to 8 weeks our workouts are going to be targeting building raw strength.  Conditioning will be served primarily through the main Cove workouts while our strength work will be focused around the power lifts (squat,deadlift, bench and strict press) and the olympic lifts. Be aware there will be times when you may hit a muscle group two days in a row but we will be changing the movement patterns to maximize recoverability. 
Building a strong base is crucial for our long term development as athletes. To develop strength we are going to ask that you stay with the programming that we have outlined. When a piece is assigned we want you to put all your focus on that piece and not add any additional metcons outside our programming. Although these metcons are fun they are going to limit your recoverability from your strength work.  
We have a long term plan for the development of this group and we are excited for the next 6 months of programming. If we work on too many things at one time we are not going to improve any of them and right now the priority has to be get STRONGER!

 

 PARTNER WOD

____Assault Bike Cals

100 Pull ups 

100 KB Swings

____Assault Bike Cals

MM- 100 Cals/ FM- 90 Cals/ FF- 80 Cals

 

 

COVE COMP
BODY ARMOR

As mentioned before, these body armor pieces are meant specifically for muscle growth and to add some muscle mass so that our bodies can adapt better to the increased work volume over time.  They will also help identify and help correct any muscular imbalances we may have.  While a lot of movements we do are meant for speed and power, these movements are meant to be done under control with emphasis on the targeted muscles.

Superset- 2 sets

10 DB Front Squat

10 1-legged DB Deadlift (each leg)

 

Superset- 2 sets

10 Weighted DB Lunges (total)

10 Bodyweight Lunges

 

2×10 DB Stepups

 

Superset- 2 sets

10 DB Bench Press

10 Strict Pullups

(Note you are going to have to work around the existing class for this piece)

Superset- 2 sets

10 Ring Dips

10 Elevated Ring Rows

 

(Note you are going to have to work around the existing class for this piece)

Super Set- 2 sets

10 Underhand Barbell Rows (pull to sternum and squeeze lats)

5 Barbell Bicep Curls

*A superset is when you perform one movement set followed immediately by another movement set with no rest.  For example, the DB Front Squats and 1-legged DLs.  You would perform 10 DB Front Squats, drop 1 DB, and immediately do 10 1-legged DB Deadlifts on each leg.  That would be 1 superset.  Take your rest between supersets.  For today’s body armor piece the rest should only be about 1.5-2 minutes between sets.  The whole things should take no more than 30 minutes.

**The weights shouldn’t be SUPER heavy but should be challenging.  Guys should be using 35-50lb DBs and ladies using 25-35lb DBs. Barbell Rows and Bicep curls should be the same weight.

September 20th, 2017

STRENGTH WOD

8 min EMEOM (Increase load on each set)

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hanging Snatch

WOD

20 Alt DB Snatch (from the ground, switch arms every rep, 10 each arm)

40 Double Unders

5 Rounds

Fitness: 80 Singles

Performance: 40 Doubles

Open: 40 Doubles (unbroken)

Coach’s Tip:  Rounds should be fast, 2 minutes or less.

 

COVE COMP
OLYMPIC LIFTING

3-3-3-3-3 Power Clean

– in between each set perform 3 High Box Jumps.  Focus on jumping as high as possible and landing in a good power position (no squat landings)

THEN

6 min EMOM:

3 Hang Power Cleans- 155-185/105-135

5 Box jumps- 24/20…no rebounding

Core Work

COVE COMP
MIDLINE 

15 GHD Situps

15 GHD Hip Extensions- hold for 2 sec at parallel

Complete 4 Rounds

Nina gearing up for some HEAVY hang cleans!

Testing shoulder imbalances.

I know many of you were not able to do much of the competitors training last week and that is totally understandable. There is one “easy” testing piece we did last week though I would encourage you make up at some point this week. 

10 Minute EMOM

Odd minute: 10 strict press with your right arm

Even minute: 10 strict press with your left arm

Choose a moderate to light to moderate dumbbell

The goal of this workout is to see if you have any imbalances between your left and right shoulder. I found (Coach Brian) that I have a significant one and am now working on correcting it.  I have great hopes that this is going to help my olympic lifts. 

STRENGTH WOD

Back Squat or OHS

85-90%  4/4/4/4/4 

WOD

21-18-15-12-9

Goblet Squat 

KB Swing 

Slam ball 

Fitness: 35/26

Open: 53/35

Performance: 70/53

COVE COMP CONDITIONING

30 seconds at your 2K pace

Rest 30 seconds

60 seconds at your 2K pace + 5 Seconds, 1:00 Rest

90 seconds at 2 K pace + 10 seconds, 1:30 Rest

3 rounds (after your 1:30 rest to finish round one, start immediately into round 2)

 

This workout is about developing our aerobic system and capacity on the rower. This is a sneaky hard  training piece. We are going to spend a couple of weeks developing our capacity on the rower but we still be using the assault bike to work on more high intensity conditioning pieces.

 

Here is a handy row calculator to calculate your 500 meter pace from different distances.