Train Like It's the Open
1. Front Squat
*Set 1. x 3 reps @ 80-85%*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
2. Build to a heavy-ish Clean & Jerk
This doesn't need to be a 1-RM, just build up to and maybe slightly over the weight for the conditioning portion.
3. AMRAPS
Complete as many rounds and reps as possible in 4 minutes of:
1 Squat Clean (185 lb)1 Shoulder to Overhead (185 lb)
Rest exactly 5 minutes then. . .
Complete as many rounds and reps as possible in 4 minutes of:
1 Squat Clean (165 lb)
1 Shoulder to Overhead (165 lb)
1. 165x3, 175x2, 185x1, 175x3, 185x2, 195F, 190x1, 155x6
ReplyDelete2. Built to 125
3. 17 @ 115lb
4. 22 @ 105lb
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ReplyDelete1. 115/125/135/125/135/145/115 - attempted 155 after 2x145 and failed
ReplyDeleteWill do 2 & 3 tomorrow. Did a team WOD as a birthday WOD instead of 250DUs, 200 KB swings, 150 box jumps, 100 OHS and buddy carries.