The OPEN is coming...
Monday 01/18/2016
1. Snatch
EMOMx9
Min 1: 80% | #175
Min 2: 83% | #180
Min 3: 86% | #185
Min 4: 89% | #190
Min 5: 83% | #180
Min 6: 86% | #185
Min 7: 89% | #190
Min 8: 90+% | #195
Min 9: 90+% | #205
2. Snatch Accessory
5×2 Snatch Grip Pausing Deads – pause 2″ off the floor for 3 full seconds before finishing the lift.| #225-235
3. Squat
5×2 Box Squats – Set the box up just below parallel. Pause for 2 seconds on the box. Shins should stay vertical throughout the movement.
#275 + #80 Chains
4. Strength Accessory
3x5 Snatch Grip Push Press Behind the Neck #205
SESSION2
1. Conditioning
“The Dirty Thirty”
30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings, 2/1.5-pood
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 30/20
30 Burpees
90 Double Unders
Only 1 bar. Athlete is responsible for changing weights.
16:59
Tuesday 01/19/2016
SESSION 1
1. Running
Choose a track or True Form Runner
Track Session
1200m Run, 3 minute Rest
1000m Run, 2:30 minute Rest
800m Run, 2 minute Rest
600m Run, 1:30 minute Rest
400m Run, 1 minute Rest
200m Run
total time including rest periods = 27:08
SESSION 2
1. Conditioning
With a Running Clock…
A. At the 0:00
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips | 5:10
B. At the 10:00
3 RFT:
21 D-Ball Shoulders, 100/80
15 Strict HSPU
9 Front Squats, 185/135
2 rounds + 2 reps
C. At the 20:00
27 Cal Row
12 Dumbbell Thrusters, 70/50
21 Cal Row
9 DB Thrusters, 70/50
15 Cal Row
6 DB Thruster, 70/50
9 Cal Row
3 DB Thrusters, 70/50
9:30
Wednesday 01/20/2016
1. Clean and Jerk
5×1 at 85% | #245
2. Barbell Cycling
EMOMx8
Odd: 4 Burpee Box Jumps + 6 TnG Power Cleans, 175/125 – no dropping the bar
Even: 4 Burpee Box Jumps + 6 ‘single’ Power Cleans, 175/125 – you must drop the bar after every rep
Got it all in, stayed on time, probably one of the worst pieces I've done in a long while!
3. Barbell Pulling
A. 5×2 Dead Lift at 85% #295 clean grip deadlifts
B. 3×6-10 Glute Ham Raises banded
C. 2×20 Hip Thrusts #135
SESSION 2:
1. Conditioning
3 RFT:
10 Bar Muscle ups
10m Overhead Walking Lunge, 185/135
7:31 | This is the heaviest OH Lunges I've ever done!
2. Gymnastics Conditioning
100m or 330' Handstand Walk for time | 5:30
Thursday REST DAY
Friday 01/22/20162016 REGIONAL ATHLETES
1. Snatch
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight. | #165
2. Conditioning
“Regional Event 14.4”
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees
10:58
3. 75 GHDSU for time | 3:22
3. Rowing
4x750m Row, 3 minute rest between efforts
2:55, 2:49, 2:50, 2:46
Sunday 01/24/2016
Weakness Work:
1. Back Squat Pause 3 seconds in the bottom
2x3 #135 plus chains #80
1x3 #185 plus chains #80
2x3 #225 plus chains #80
1x3 #245 plus chains #80
2. squat cleans 3x2 off blocks at knee #225
3. Strict Muscle up sets
4. Strict Deficit HSPU sets
5. Conditioning:
10 rounds on Assault Bike
:20 work and :40 rest | record total calories = 106