A.
5-10 minutes of Rowing and/or Assault Bike @ 55-65%

and then…

One set of:
Banded Hip Distraction x 45 seconds per side
Partner Thoracic Spine

and then…

General Dynamic Range of Motion Warm-Up (your personal routine, or look at Michael’s movement prep for inspiration)

and then…

Two to Three sets of:
30 seconds of Assault Bike @ 85-90%
90 seconds of Easy Pedaling

B.
Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

C.

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
For the 5 weeks of the Open, Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra,

A.
Build to today’s 2-RM…
One and a Quarter Front Squat

B.
Take 15 minutes to build to today’s heavy:
Power Jerk + Split Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

C.
Every 6 minutes, for 18 minutes (3 sets):
25/15 Calorie Assault Bike
10/7 Muscle-Ups
400 meter Run
12 Strict Handstand Push-Ups to 4″/2″ Deficit

D.
Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible)
Rest as needed

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Bar Facing Burpees

C.
Three sets of:
Barbell Hip Thrusts x 10 reps @ 21X1
(go heavy on these)
Rest as needed
Landmine Rows x 6 reps each @ 2111
Rest as needed

D.

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.