What movements do you think will come the last two weeks? More dumbbells? Looking at all the movements from every year of the Open, there are still a few movements we have not hit. Every year has had Thrusters, Double Unders, and Wall Balls (on top of movements we have already seen). The last two or more years have also seen Handstand Pushups, Rowing, Deadlifts, and some form of overhead movement (overhead squat, overhead lunges). Additionally, every year has had a repeat from a prior year, and typically it is from one year prior, although not always.
Here are my guesses of the upcoming workouts:
17.4 will be 16.4: 13 Min AMRAP: 55 Deadlifts 225/155, 55 Wall Balls, 55 Cal Row, 55 Handstand Pushups
17.5 will be an AMRAP of DB Thrusters and Double Unders
At the conclusion of the Open (officially first week of April), we will move back into a 10 week Wendler Cycle. Just like in the fall, we will have a week of testing, followed by 2 4 week cycles of Wendler 5-3-1, and then a retest week. We will be hitting each of the four power lifts every week: Back Squat on Mondays, Bench Press on Tuesdays, Deadlifts on Wednesday, and Shoulder Press on Fridays. Thursdays will be a make-up day for any lift that you cannot make during the other days. Because this takes up a fair amount of time in class,the workouts will become noticeably shorter, but we will continue to have longer, and often partner, workouts on Saturdays. For planning, our retest week will be the first full week in June.
Monday:
Behind the Neck Snatch Grip Press: 5-5-5 @ 50% SP Max
12 Min AMRAP:
300m Row
12 Dumbbell Push Presses 35/25/hand
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang
Additional Work:
Snatch: 2@60%, 2@65%, 2@70%, 2@75%, 2×2@80%
Snatch Pull: 4-4-4-4 @ 85%
Back Squat: 3-3-3@80%
4 Rounds Not for time:
9 Ring Muscle ups
1:00 Easy Rowing
Tuesday:
18 Min EMOM:
Min 1: 18/12 Cal Row
Min 2: 15 Kipping Handstand Pushups (or UB set)
Min 3: 50 Double Unders
Additional Work:
5×30/20 Calorie Row
1 min rest between sets
Wednesday:
Clean: 2@60%, 2@65%, 2@70%, 2×2@75%
20 Min EMOM:
Min 1 – 15 Sumo Deadlift High Pulls 75/55
Min 2 – 15 Wallballs 20 to 10’/14 to 9′
Min 3 – 25 Hollow Rocks
Min 4 – Practice HS Walking
Additional Work:
Clean and Jerk: 2@60%, 2@65%, 2@70%, 2@75%, 2×2@80%
Clean Pull: 4-4-4-4 @ 85%
Front Squat: 3-3-3 @ 80%
Thursday:
15 Min Weightlifting of Choice (Bench Press, Shoulder Press, Back Squat)
20 Min EMOM of 2 Movements that need work:
Minute 1: Movement 1
Minute 2: Movement 2
Friday:
TBD based on Open 17.4
Saturday:
Open 17.4
