Friday 4/1/16

Andrew Ramirez worked his ass off in the open. After all set and done he finished in 211th place, just shy of his top 100 goal. Really it comes done to 1-2 reps or 2-3 seconds of difference in a wod. It’s very impressive from an athlete that goes through something like that, and is right back to work trying to get himself to not only top 100 but to regionals next year instead of crying about it. We are excited to see what he accomplished and will accomplish after another full year of TVCs own competitors training IronGrip program.

Later I’ll have more details of our post-Open/road to regional 2017 plan. For now we’re gonna have some fun, lift heavy shit, and test some stuff. You guys should probably try to enjoy this – maybe have a donut or something.

STRENGTH:
Deadlift – 1RM

METCON A:
5 rounds of:
8 Thrusters (115/75)
8 Box Jump Overs (24/20)
4 Ring Muscle-Ups (rings preferred but bars ok)

METCON B:
Teams of two, One person working at a time, switch whenever you want
7 Minutes Max Burpees to 6″ Target
Go hard!!

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Wednesday 3/30/16

BB WORK:
1) 5×1 Split Jerks – work to a true 1RM.
2) 5X1 Hang Snatch – work to a true 1RM.
3) 5X1 Hang Clean – work to a true 1RM.

METCON A:
14 min AMRAP of:
10 HR Push ups
20 KB Power Snatches (10L/10R) (70/44)
30 GHD Sit Ups
40 UB Double Unders (if you break DUs are to start over)

METCON B:
Teams of 2… 1 person working at a time, switch every 90 seconds:
Row 2k
50 Front Squats (185/115)
Row 2k

Tuesday 3/29/16

The open is over! What does that mean for me?
I recommend taking it easy this week and enjoying a break mentally. Feel free to do any of the pieces you see, but nothing crazy. Change the workout into something you like better, just try to have fun if you can’t stand taking a week of rest. We will evaluate our training and Starting next week you will have a program designed to attack the reasons why you did not make it to regionals. It will be challenging. Our minds and bodies need time to recuperate after a long season of training. You will get this time between now and the next cycle. Please e-mail us at trainirongrip@gmail.com and let us know what you need to work on and how you feel going into the next cycle.

BB WORK:
7X1 – Clean from blocks (just above knee) & Jerk – work to a max for the day.

STRENGTH:
Back Squat: 1X20 – try to establish a true 20RM

METCON A:
Run 1 Mile – for time

METCON B:
Teams of two
3 Rounds of: (9 minute cap)
ME Power Snatch (155/105) in 90 Seconds while partner rows 500m then switch
Round is completed when both complete the Row.
Score is total snatch reps for teams.
We want to see some BS talking in the comments section on these partner workouts. Have fun but push them hard.

Monday 3/28/16

BB WORK:
1) 7X1 Snatch from blocks (just above knee)
2A) 3X3 Snatch Grip BTN Push Press + 3 OHS – AHAP
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – AHAP (HEAVIER THAN LAST WEEK)

METCON A – ‘HELEN’:
3 Rounds of:
400m Run
21 KB swing (53/35)
12 Pull-ups

METCON B:
21-15-9
Deadlift (275/185)
4″ Deficit HSPU

Friday 3/25/16

2016-03-24_21-19-26

BB WORK:
Muscle Snatch – 7×1 – AHAP

PRIMAL: 16.5 Warmup. At a comfortable pace:
3 rounds of:
7 Thrusters (115/75)
7 Bar-Facing Burpees

*Rest until you feel recovered but not cold.

METCON A – Open workout 16.5:
21, 18, 15, 12, 9, 6, 3
Thrusters (95/65)
Bar-Facing Burpees

Win everything!