Cove Open Training

Cove Open Training

January 17, 2018

 Hey athletes!  We have a Gameday style workout tomorrow for the regular Cove programming so we want your focus to be on that.  It has some heavy barbell cleans, gymnastics, and metabolic conditioning all in one.  Lay it all out on the floor for that workout!
For our accessory work we are just going to stay fresh with our full Olympic lifts and hit some midline conditioning.  The Snatches shouldn’t be too heavy so focus on your positions and barbell speed.  For the midline conditioning, the only thing that is new is the Atlas Stone Front Hold.  All you do is bear-hug it for a minute (break the time up if needed).





EMOM for 10 min:

2 Snatch @ 70-75% of 1RM

*Full Snatch




Complete 2 sets:

30 Front Rack DB Lunges

40 GHD Hip Extensions

50 Side Plank-Ups (25 ea side)

60 sec Atlas Stone Front Hold (break up if needed)

January 16th, 2018

 Hey athletes!  How did everyone do with their Push Jerk/Push Press retest?  Hopefully you all ended up hitting the numbers you wanted to or more!  Tomorrow we have some more gymnastics work coupled with some rowing work.  Very similar to last week but with some different paces and rest.  We have Rx+ doing Strict HSPUs (could they show up in the Open?) but feel free to mix a few Strict along with some Kipping if you don’t think you would get enough volume from Strict alone.




Complete 5 sets:

2 min on Rower @ 900+/750+ cals/hour


*90 sec rest

Rx+  Max rep Strict HSPUs

Rx  8-12 Kipping HSPUs

Sc  5 Wall Walks or 7-10 Pike Pushups from Box





20 sec work/10 sec rest

8 rounds

Bike for Cals

*try to completely stop the pedals during rest so you have to start each time from a dead stop

January 15th, 2018

 Hey athletes!  Looks like everyone had fun during the Saturday class so thanks for coming out.  The regular Cove programming is pretty barbell heavy this week (some barbell cycling and olympic lifting) so we are throwing a little more conditioning at you (shoutout to all you MetHeads).  For tomorrow we have some gymnastics work that is similar to last week but with a different combination of movements.  For the Assault Bike try to keep the Watts above the numbers listed.  The conditioning is a little play of off last year’s 17.5 Open workout.




Complete 5 sets:

1:20 on Assault Bike- 300/250 Watts

C2B Pullups

Rx+  12-15

Rx   8-12

Sc  8-12 Pullups/Ring Rows

*1:20 rest between sets



5 min AMRAP:

10 Thrusters

35 Double Unders

Rx  105/80

Sc  75/55, 35 Single Unders

January 13th, 2018

 Hey athletes!  Tomorrow we have some Olympic lifting for Strength then a Partner workout with some barbell cycling and high skilled gymnastics movements.  There may be some movements you can and some movements you can’t do.  Feel free to scale appropriately.  You can split the work up however you want between partners but try to get a few reps of each movement.  Time to have some fun!





Take 10 min to build up to a heavy Snatch

**Full Snatch, not Power**





20 min AMRAP:

21 Clean & Jerk

21 Power Snatch

21 Front Squats

15 Pullups

15 HSPUs

9 C2B


Rx+ 135/95, C2B Pullups, Ring MUs

Rx  115/75, Pullups, C2B Pullups

Sc- 95/65, Ring Rows, Hand Release Pushups, Pullups/Jumping C2B

January 12th, 2018

 Hey athletes!  Time to get back to some full Olympic lifts.  Tomorrow we will be working on the Clean & Jerk (Saturday we will work on the Snatch).  This will be a great time to work on some positions with an empty barbell and get back to the basics.  Work up to a heavy single rep then hit some percentage work from the heavy weight.  It may not seem like a lot of volume (and it isn’t) so we want to focus on maintaining our barbell speed, technique, and power.
Just a heads up, we have ALLLL the barbell cycling and ALLLL the high skilled gymnastics on Saturday so no need to anything extra.




Clean & Jerk

Spend 15 minutes to work up to a heavy Clean & Jerk


2 x 1 @ 95% of Heavy C&J

3 x 1 @ 90% of Heavy C&J

*2 x 1 would be 2 sets of 1 rep.  Remember these are full Clean & Jerks, NOT Power*