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September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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May 2nd-7th

May 9, 2016

 

 

 

MONDAY 2ND

 

STRENGTH:

20 mins to find 5RM Deadlift (No touch and go this time. Each one starts from a dead stop at the floor)

 

Beginners do 5 reps every 2 minutes, building in weight over the course of the 10 sets...as technique allows.

 

CONDITIONING:

For time:

1000m row

50 Box Jumps (24/20)

40 American KB Swing (55KB/35KB)

30 hand release push ups (No snaking/worming)

20 Sumo Deadlift high pull (55KB/35KB)

10 goblet squats (55KB/35KB)

 

Beginners do "Baseline," then rest 5-10 mins and do "Reverse Baseline" if possible

 

 

 

TUESDAY 3RD

STRENGTH:

Every 2 mins, for 5 sets

5 Strict Shoulder Press (Same weight all the way through)

5 Pistols each leg

 

CONDITIONING:

12 min AMRAP

10 Push Press

30 double unders

 

 

 

WEDNESDAY 4TH

WARMUP/SKILL:

Wrist Stretch Floor-Seated Overhead Barbell hold

 

Practice hitting the jerk IMMEDIATELY after the clean

 

CONDITIONING:

10 RFT

100m run

5 clean and jerks (135/95)

Don't skip the running days! We'll test our 5k time on the second week of July:-d

 

 

THURSDAY 5TH

STRENGTH:

12 Min Emom

1 Snatch DL + 1 Snatch Pull + 1 Snatch

 

 

CONDITIONING:

15 min AMRAP

2 Power Snatch

4 OHS

6 C2B Pullups

 

 

 

FRIDAY 6TH

STRENGTH:

2 mins at each station, for a total of 14 mins

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 4 reps @ 5-10lbs heavier than April 22nd.

 

MAKE SURE YOU GET DEPTH WITH THESE. That means BELOW parallel for most of you. CONDITIONING: 5RFT 15 wall balls 15 burpees
 

 

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