Cove Open Training

Cove Open Training

My 26th, 2018

Hey athletes!  End our Strength Speed/Power/Hypertrophy cycle right with everyone’s favorite lift- the 1RM Clean & Jerk.  Legs should be feeling great as far as squatting goes.  I know we did some light Hang Clean & Jerks in today’s metcon but your legs and shoulders should be fine.  Then, we will hit a good triplet with some more pulling, pressing, and a little running (once again getting us ready for “Murph” but using some different movement patterns).  The deadlifts for the metcon aren’t meant to be heavy as we want to put a little more focus on the run and HSPUs.  We will finish the week by hitting some Core work.  It’ll be a great one!




Find 1RM Clean & Jerk (full)




12 min AMRAP:

12 Deadlifts

200m run


Rx  225/170

Sc  185/135, Pike Pushups from Box




60 GHD Situps

60 GHD Hip Extensions

400m Suitcase Carry

*break up however you want

May 25th, 2018

Hey athletes!  Lots of barbell work tomorrow for the regular programming so we are going to hit some bodyweight practice.  With “Murph” on Monday, we are going to work on some Pullup skill work and efficiency (see video on Facebook page).  A few bigs things we want to focus on- neutral head looking straight forward, active shoulders, tension through whole body, legs straight and toes pointed (help keep tension).   Really work on cleaning up your technique and kip.  Go through a few sets of each skill work and a few pullups but don’t overdo it.  Finally, finish off some bike sprints.  It’s the same sets and cals as last week so we want to try to get faster.  Enjoy!




Spend 15-20 minutes working on Pullup efficiency

-Supermans to Hollow Holds

-Arch snap to Hollows

-Neutral, Arch, Hollow positions on rig

-Tempo swings- small and big

-Kipping Pullups

-Butterfly Pullups

*see video on Facebook




5 x 15/12 Cals on Bike

*rest as needed between sets

*record fastest time

May 23rd, 2018

Hey athletes!  We have been hitting the weights hard so we will give the body a tiny bit of a break and work on some gymnastics.  We will be working be working on Ring Muscle Up and Toes-to-Bar skill work.  For the Ring MU work, feel free to do both variations depending on your skill and strength level.  Key points for those movements is neutral head, eyes forward, and control.  So don’t just fly through the movements, do them under control (even the transitions).  For the T2B skill work, once again work to your skill level.  Big focus there is neutral head, eyes forward, feet together,and toes pointed.  You should always have tension throughout your whole body during the T2B.




Ring MU Skill Work

Complete 6 sets:

3 Ring Pulls

3 Transitions

3 Dips/Presses

*see video

Rx  Rings

Sc  Bands




Complete 6 sets:

30 seconds max T2B/Kipping Leg Raises

Rest 30 seconds

Max effort Hanging L-sit

May 22nd, 2018

Hey athletes!  Another max effort tomorrow with the Hang Power Clean.  Focus on catching the barbell in a solid power position (hips above your knees) and not with your feet out too wide (aka the star fish).  Finish up with some rowing technique and endurance.  The last 500m of your row should feel like some of the smoothest rowing you have ever done.  It’s not sexy but this is where technique is refined/reinforced and progress is made.  We will be building off of this in the next coming weeks as well.  This will also be some great active recovery for the legs after today’s squatting.




Find a 1RM Hang Power Clean


3 x 1 @ 85-90% of 1RM




Row 1500m

-first 500m with just legs

-second 500m with just arms

-last 500m normal

May 21st, 2018

Hey athletes! Tons of strength work tomorrow. Continuing on from last week we are still testing out some maxes that we will be using for an upcoming Olympic lifting cycle. Start off by finding a 1RM Split Jerk (take it from the rack). Finish off with some Snatch Grip Deadlifts. These are great for developing our positioning, balance, and strength in the first 2 pulls of the Snatch. The 2 positions refer to where you pause and finish. Pause for 2 seconds at the knee and finish the lift in the Power Position (torso tall but hips down, knees forward).




Find a 1RM Split Jerk




5-5-5-5-5 2-position Snatch Deadlift

*pause at the knee, end in Power Position

*increase weight each set