2018 Granite Games Open Workout 3
Complete 3 Rounds of
12 C2B Pull-ups
12 DB Snatch Alternate Arms 50/35
Then,
3 Rounds of
12 Bar MU
12 DB Snatch Alternate Arms 50/35
(12min)
Scaling:
(INT)
3rounds of
12 pull-up
12 DBN snatch 50/35
then
3 rounds of
8 C2B Pull-up
12 DB Snatch 50/35
(BEG)
12 Jump Pull-up
12 DB Snatch 35/20
then
8 Chin over bar Pull-up
12 DB Snatch 35/20
Stark Contrast: Week3
(15min)
In Week 1, work to a single at 75% of your 1RM Clean & Jerk. Then decrease weight for Drop Sets 2×2.
For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).
For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
(15min)
In Week 1, work at 85% of your 1RM Clean & Jerk for 3 Front Squats + 1 Split Jerk.
In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Split Jerk.
In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Split Jerk.
In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Split Jerk.
Target 10kg (22#) increase / week if work sets are above 130kg (287#).
Target 5kg (5.5#) increase / week if work sets are below 130kg (287#).
2018 Granite Games Open Workout 3
Complete 3 Rounds of
12 C2B Pull-ups
12 DB Snatch Alternate Arms 50/35
Then,
3 Rounds of
12 Bar MU
12 DB Snatch Alternate Arms 50/35
(12min)
Scaling:
(INT)
3rounds of
12 pull-up
12 DBN snatch 50/35
then
3 rounds of
8 C2B Pull-up
12 DB Snatch 50/35
(BEG)
12 Jump Pull-up
12 DB Snatch 35/20
then
8 Chin over bar Pull-up
12 DB Snatch 35/20
AMRAP 10
3-6-9-12-15…add 3reps each round
Burpee Box Jump over 24″/20″
Deadlift 225/155
Compare to 1/15/19
Stark Contrast: Week3
(15min)
In Week 1, work at 80% of your 1RM Snatch for 5×2.
Use a 3 second concentric to mid thigh.
In Week 2, apply target weight increase and complete 4×2.
In Week 3, apply target weight increase and complete 6×1.
In Week 4, apply target weight increase and complete 4×1.
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
https://youtu.be/j_09XYXy7uo
(15min)
Week 1: 4RM (Target approximately 80% of 1RM). Then decrease by 10% for Drop Sets 2×4.
Week 2: 3RM (Target a 5kg / 11# increase over week 1). Then decrease by 10% for Drop Set 1×3.
Week 3: 2RM (Target approximately 85% of 1RM). Then decrease by 10% for Drop Sets 2×2.
Week 4: 2RM (Target approximately 89% of 1RM). Then decrease by 10% for Drop Sets 2×2.
AMRAP 10
3-6-9-12-15…add 3reps each round
Burpee Box Jump over 24″/20″
Deadlift 225/155
Compare to 1/15/19
For time,
45 – 30 – 15 reps (or seconds) for time of:
GHD sit-up
Hip Extensions or KB swings 2/1.5 pood
L-sit Hold(Seconds)
Plank Hold (Seconds)
(16min)
Muscle up progression
(7min)
EMOM 14
Min 0,2,4,6,8,10,12 – 2 MU attempts or 1MU or 10 Ring Dips
Min 1,3,5,7,9,11,13 – Rest
Ring/Bar MU
For time,
45 – 30 – 15 reps (or seconds) for time of:
GHD sit-up
Hip Extensions or KB swings 2/1.5 pood
L-sit Hold(Seconds)
Plank Hold (Seconds)
(16min)
Do either Candy or Maggie
Compare to 8/6/18
5 Rounds for time:
20 Pull-ups
40 Push-ups
60 Air Squats
5 Rounds For Time of:
20 Handstand Push-ups
40 Pull-ups
60 Pistols, alternating legs
For time,
10 Pistols
10m HS-Walk
20 Pistols
20m HS-Walk
30 Pistols
30m HS-Walk
40 Pistols
40m HS-Walk
(30min)
HS-Walk Progression
(10min)
For time,
10 Pistols
10m HS-Walk
20 Pistols
20m HS-Walk
30 Pistols
30m HS-Walk
40 Pistols
40m HS-Walk
(30min)
Stark Contrast: Week2
(15 min)
In Week 1, work to a single at 75% of your 1RM Clean & Jerk. Then decrease weight for Drop Sets 2×2.
For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).
For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
(15min)
In Week 1, work at 85% of your 1RM Clean & Jerk for 3 Front Squats + 1 Split Jerk.
In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Split Jerk.
In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Split Jerk.
In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Split Jerk.
Target 10kg (22#) increase / week if work sets are above 130kg (287#).
Target 5kg (5.5#) increase / week if work sets are below 130kg (287#).
For time,
2 Rounds of
10 Snatch 175/125
12 Burpees
Then
2 Rounds of
10 Snatch 115/75
12 Burpee
(16min)
Scaling weights:
125/85, 75/55
