Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.
Warm-up
- 80′ Lateral Monster Walk
- 80′ Monster Walk
- 10 Monster Squats
- 10 Monster Toe Touches
- 20 Trunk Twists
- Dead Hang
- 7 Thrusters (45#)
Conditioning
- 21 Pull-ups
- 42 Double Unders
- 21 Thrusters (75#)
- 18 T2B
- 36 Double Unders
- 18 Thrusters (75#)
- 15 C2B Pull-ups
- 30 Double Unders
- 15 Thrusters (75#)
I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.
Arms
3 Sets
- 12 In & Out DB Curls (20#)
- 12 DB French Press (45#)
Those French presses were hard after all of the thrusters.
3 Sets
- 8/8 Static DB Curls (20#)
- 12 Tricep Pulldowns (rope, 49#)
Midline
2 Rounds (50s : 10s)
- 17 Leg Lifts
- 64 Bicycles
- 34 Single Leg Lifts
- 32 alt V-ups
Nick Momrik's Fitness Logs 