Union Comp

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Partner Open Workout Saturday’s – 03172018

Front Squat: Heavy Triple

Take twenty minutes and build to a heavy triple in the front squat. Be sure to get in at least three or four working sets.

Partner Open Workout 14.5/16.5

For time (w/ a partner):

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time:

Thrusters (155/103)

Synchronized Bar Facing Burpees

We know Thrusters are coming within the next two weeks of The Open. As I write this (prior to the release of 18.4) I’d have to guess that Thrusters, like previous years, will come in the last week of The Open. The above workout has been slightly modified to make for a better Partner Workout. Athletes should go heavier than the normal weight prescription. Reason being, I’d like athletes to HAVE to break the thrusters so that they may share the work load with their partners. 

Time Cap: Twenty Minutes

Couch Stretch:

Accumulate Three Minutes Per Side

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Partner Open Workout Saturday’s – 03082018

Push Press: 4 x 5

That’s four working sets of five repetitions intended to be performed at the same weight. This is more than likely much lighter than if we were simply working up to a heavy set of five; this should take a good twenty minutes to complete from start to finish.

Partner Open Workout 12.3

AMRAP eighteen minutes (w/ a partner):

20 Alternating Box Jumps (30/24)

15 Push Presses (115/83) (partner must hold another barbell of the same load overhead)

10 Synchronized Toes to Bar

This is a slight spin on the Open Workout 12.3. The movements, repetition scheme, and loading has been slightly adjusted to make for a better partner variation. The box jump volume is total repetitions split between two athletes in an alternating fashion. The push presses may be split in any manner eventually equalling fifteen repetitions. However, one athlete must hold a barbell up overhead while the other athlete works.

p.s. was anyone else around when Dani Sidell did like a million rounds of this workout and got disqualified for the year…? I memba.

Banded Glute Ham Raises: 3 x 10

Work with your partner to finish off the day with a little work on the posterior chain. This variation will be done with a banded around the pull up rig as if you were performing banded pull ups.

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Partner Open Workout Saturday’s – 03012018

Weighted Strict Chin Up: 5 x 4

Five working sets of four weighted strict chin ups. Take a good fifteen minutes for this component; first working up to your working weight and then completing ALL five working sets at that loading. As always, be sure to maintain quality gymnastics positions.

Partner Open Workout 16.1

AMRAP twenty minutes:

10m Partner Barbell Lunge

8 Synchronized Bar Facing Burpees

10m Partner Barbell Lunge

16 Chest to Bar Pull Ups (partner hangs from the pull up bar)

Alright… this might be a total miss but I’ll be practicing this new “Partner Barbell Lunge” over the next couple of days to make sure it’ll work for Saturday’s session. Essentially, partners will bring a loaded barbell to the shoulder and lunge ten meters in a synchronized fashion. If this goes at I have it planned in my mind it’ll be dope! The Bar Facing Burpees are synchronized and the Chest to Bars are total repetitions that may be split between partners in any manner. However, the non-working partner must hang from the pull up bar while the working athletes is completing pull ups.

For time (w/ a partner):

150 V-Ups

“You want us to do one-hundred and fifty V – Ups?!?! Yes. Whaaaaaat!”