Saturday


9am Weightlifting

A. Power Snatch

3x60, 3x70, 2x75, 2x75, 2x80, 2x80

B. Power Clean

3x60, 3x70, 2x75, 2x75, 2x80, 2x80

C. Push Press

6x3


10am WOD

19.5 or

6 Rounds:

200m Run

12 Box Jumps (30/24)

16 Med Ball Chops (20/14)


Thursday: 19.4 Recap


1485922112956-2.jpeg


A. Every 2 minutes for 5 rounds:

Back Squat

8x60, 5x70, 5x75, 3x80, 3x85%

B. Every 8 minutes for 2 rounds:

1. 800m Run + max reps of Power Cleans (115/80) until 6 minutes

2. 1000m Row + max reps Jump Squats (45/35)

19.4 Recap

 A Workout of Firsts

Tara: first pullup! Tara has been putting a lot of time using the bands and improving her strength. On Monday, she unexpectedly (and quite gracefully) jumped on the bar and did 3 pullups!

 Palmer: first bar muscle up! “The Rhino” may be known for his strength but he sure can get gymnasty when he wants to!

 

 Notable Performances

H-Mark- notching the best score in the gym (116), Mark was able to make the 65lb power snatches look like a breadstick. His split time for the first part was 4:19, blazing fast. Mark currently sits just outside the top 500 in his age division worldwide!

 Young Ben: he eclipsed the 100 rep mark on this workout. Ben was able to complete 20 total bar muscle ups in 19.4. Only Ryan and Miguel had a higher score than YB.

 Brett M: he took a few months off from training and then showed up for the first Open workout. Since then he was been getting steadily for fit as the Open progresses. This week, he logged a score of 103 with chest to bars (a movement that is still quite new to him). His effort on 19.4 was truly impressive.

 Kathy: she had the #1 female score in the gym this week! Kathy was able to get 8 chest to bar pullups. She currently sits in 509th in her age group in the world!

 Epic Redos

 Jeff P- he ended up with an RX score of 92, which is a total of 16 chest to bar pullups!

Herb- improved his score by 5 reps for a total of 112 with chest to bars

Bob- plus 5 reps to 97 total for chest to bars. He was also able to beat out his arch gym-rival, Dahlia, tying their match 2-2 overall. Look for an epic head to head battle between these two for 19.5!

Mark Sp- perhaps the most fruitful redo was by young Spalding. In his first attempt, he raced through the first part and left it all out there. He also left out his bar muscles ups. However, he gathered himself for a repeat of Monday…and came through big with 6 bar muscle ups!

 Bar Muscle Up Club

Brian L, Clint, Young Ben, Josh A, Miguel, Jimbo, Paul D, Mark Sp, Chan, Rob, Doyle, Joe S, Palmer

 

Masters Chest to Bar Club

Kathy, Jeff P, Sturm, H-Mark, Dr Dave, Dr Marc

Judges of the Week:

Husky Mark and Herb

Team Series 19.4 Results:

1.     Team Doyle                 100

2.     Team Miguel                 95

3.     Team Chan                   90

4.     Team Rob                    85

 

Overall Standings after 4 weeks:

1.     Team Doyle     390

1.     Team Chan      385

2.     Team Miguel    370

2.   Team Rob          345

 

 

Coaches Cup

Week 4 Results

1.     Ryan    115 reps          100 points

2.     Miguel  112 reps          95 points

3.     Chan     96 reps         90 points

4.     Rob      92 reps          85 points

 

Overall

1.     Ryan    400

2.     Miguel  370

3.     Chan     360

4.     Rob      345

 

 

 

 

Monday 3/18/19


1426219204906-3.jpeg


A. Every 2 minutes for 6 rounds:

Front Squat

3-2-1-3-2-1

60, 70, 80, 70, 80, 90%

B. 750m Row

then:

2 Rounds:

20 Thrusters (75/55)

20 DB Power Snatch (50/35)

then:

800m Run


Endurance

6 Rounds:

5 Burpee Box Jump Overs (24/20)

400m Run

5 Burpee Box Jump Overs

Rest 2 minutes

`

Saturday

9am Weightlifting

A. Power Snatch

3x60, 3x65, 2x70, 2x75, 2x80, 2x80

B. Snatch Ext

(3x75%)x5 sets

C. Snatch P-press off the back

4x65% x4 sets

10am WOD

19.4 or

Every 8 minutes for 4 rounds:

1. 50/35 Cal Row

30 KB Goblet Squats (70/35)

2. 600m Run

50 Hollow Rocks

3. 50/35 Cal Row

30 KB Goblet Lunges (70/53)

4. 600m Run

50 Situps

Monday 3/11/19



_-lW_Vh5.jpeg



A. EMOM 10:

1. 12 Supine Rows

2. 40s Hollow Rock

B. Every 5 minutes for 4 rounds:

200m Sprint

15 Thrusters (95/65)



Endurance

4x

2 Minutes Jump Rope

2 minutes to Run 400m

2 minute Row for Meters

2 minute rest

Saturday 3/9/19


w9C3GdMN.jpeg


Weightlifting

A. Power Snatch + OH Squat + Snatch

60, 65, 70, 75, 80, 80, 85, 85

B. Clean + Jerk

3x60, 3x70, 2x80, 2x80, 2x80

C. RDL

5x6


10am Workout

You may do 19.3 or:

400m Run

40 Pushups

400m Run

40 Situps

400m Run

40 Russian KB Swings (53/35)

400m Run

40 V-ups

400m Run

Friday 19.3


4 Rounds of_
20 Cal Assault Bike
20 Box Step Over w_ 50lb DB’s
20 OH_Front Rack DB Walking Lunge Steps 50lb DB’s-3.png


A. In 10 minutes:

200’ Single Arm Walking Lunge 50/35

50 Box Step Ups (50/35)

50 Strict HSPU

200’ HS Walk

B. 4 Rounds:

400m Row

400m Run

19.3 Thoughts and Strategy

Every year a workout (or two) is announced that seems to shake up the community. This is probably THAT workout for 2019.

I know what you may be thinking “holy cow, 50 strict HSPU’s!” This is if you get there. Ten minutes is a pretty tight window to do 200 feet of lunges and then 50 step ups. However, we coaches will do our very best to assist each individual in devising a safe plan to complete this workout.

Lunges: I would recommend switching arms after every 25 feet. If you have stellar overhead stability, perhaps you could do 50’ and then switch. If you have a shoulder issue on one side, you may bias the “good side”. Longer steps will be rewarded here. Map out exactly how many steps it will take you during the warm up and try not to deviate from that plan.

Step Ups: the DB can be held anywhere. Boom box style on one shoulder, back pack style across the traps, farmer carry style, goblet style, and anywhere else you can think of. PRACTICE multiple styles in the warm up to determine what you like best. Then use that style for a majority of reps and switch it up when you get tired.

Strict HSPU: this is certainly in the muscle up realm where you either have them RX or you don’t. But, ,maybe you have been close in training and have not attempted an RX strict before…and the Open will allow you to practice and get a few. The coaches will help those who are close with positioning, strategy etc.