TheBoltBlog

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
——————–
A1. OHS 5-5-5-5-5
A2. TTB 5×5-10
*Work on your TTB efficiency, but keep volume low
+
For Time
15 Burpees
30 KB Swing 53/35
15 Burpees
30 Box Jumps 24/20
15 Burpees

EMOM – 16
Odd – AMRAP
3 Power Clean 135/95
9 Wall Ball
Even – Row at recovery pace
*Get off the rower at 50s into the minute
**Score total rounds completed
+
3 sets for Quality
8 RDLs
8 Barbell Bentover Row
8 BB Good Mornings
8 Wgt/Strict Pull Ups (supinated/underhand)
* Focus on movement quality, move from one movement immediately to the next. When complete rest as needed before beginning next set.

EMOM – 10
Odd – 3 Front Squat
Even – Gymnastic Skill (HSPU, MU, Pull Ups, TTB, etc) Coach will help you with rep scheme
+
AMRAP – 2
Burpees to a 6″ target
-rest 3 min
AMRAP – 2
Row for cals
-rest 3min
AMRAP – 2
Burpees to a 6″ target

DL
7-7-7-7
+
AMRAP – 10
8 Thruster 95/65
8 CTB Pull Ups
8 Box Jumps 24/20

AMRAP – 10
30 Double Unders
15 Snatch 75/55
——————
Double Unders are a skill….you either have them, have them to a limited capacity, or you don’t. Get through them as best as your skill level will allow. Remember to relax your arms and shoulders as much as possible, drive the rope with your wrists, and breath! Spend plenty of time warming up with some reps to ensure your double unders are on point.
The 75/55lbs snatch may seem like “light weight” (Do you even lift bro?) to some of you. Round 1 will feel glorious, but those reps will begin to stack up! Once you complete rounds 3 and 4 that is 45/60reps respectively, it feels light when you warm up with 5-10 reps at this weight, but at 60+ it will start to hurt! Take a look at how you did on WOD 1.22.14. Yes it is was 20/10 lbs heavier, but how many reps did you complete and how much more difficult did those reps become in later rounds and sets? So be smart, don’t come out of the gate too fast on the snatches! Many of you should consider breaking up the snatch reps in early on (even round 1) to 8/7 or 5/5/5. Keep your breaks short (this is only a 10min workout), whatever rep scheme allows you to work fast/rest fast is ideal. Push HARD those last 3 minutes, don’t let go of the bar or rope, you can do it!
Let’s talk about our snatch technique. As discussed this will be a high rep workout, so efficiency of movement is key. Keep your hip lever short by dropping your hips on the TnG snatches, over reps/time the high hips will wear out your posterior chain (low back and hamstrings) and be less efficient. Extend your hips!!!! Fight the urge to externally rotate the bar overhead using your arms/upper body in the early rounds. The weight may feel easy, but you need to save your shoulders! Go back and watch Marcus Hendren and Garret Fisher. From the beginning Garret is using a quick hip drive and keeping the bar tight, whereas Marcus muscles the bar and doesn’t keep it quite as close. Marcus is working harder and longer, Inches make a difference when you complete 120 reps.
After all the blood, sweat and tears I have watched you guys/ladies invest over the past year, I can’t wait to watch you challenge yourself. Have fun, show your heart, and give me all you’ve got! Full effort, full victory, GET BOLT!