Train like it's the Open
1. Not for time
3 rounds
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each
2. Front Squat
*Set 1 - 50% x 2 reps
*Set 2 - 65% x 2 reps
*Set 3 - 75% x 2 reps
Rest no more than 60 seconds - or the time it takes you to put weight on the barbell - between these first three sets!
*Set 4 - 80-85% x 1 rep
*Set 5 - 85-90% x 1 rep
*Set 6 - 90-95% x 1 rep
Rest 2-3 minutes between sets for the last three sets
*Set 1 - 50% x 2 reps
*Set 2 - 65% x 2 reps
*Set 3 - 75% x 2 reps
Rest no more than 60 seconds - or the time it takes you to put weight on the barbell - between these first three sets!
*Set 4 - 80-85% x 1 rep
*Set 5 - 85-90% x 1 rep
*Set 6 - 90-95% x 1 rep
Rest 2-3 minutes between sets for the last three sets
3. EMOM in 10
Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.
4. For Time
Five rounds
4 Squat Cleans (225 lbs)
6 Bar Muscle-Ups
8 Box Jumps (30")
12 Kettlebell Swings (32kg)
Rest 3 minutes
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.
4. For Time
Five rounds
4 Squat Cleans (225 lbs)
6 Bar Muscle-Ups
8 Box Jumps (30")
12 Kettlebell Swings (32kg)
Rest 3 minutes
1. Done
ReplyDelete2. 95-125-145-155-165-175
3. 85-125 in 5lb intervals, then 3F attempts @ 130 in last minute
4. 1:47, 1:40, 1:33, 1:27, 1:21 (3 BMU)
1. Done
ReplyDelete2. 65-135 f at 145 back sore
3. 45-75 f at 80
4. 3:21, 3:17, 3:11, 3:21, 3:13 squat clean at 80, KB at 44, ring dips n ring rows instead of BMUs, 20" box.
Also did DUs and got 37 reps unbroken as PR!
1. Done
ReplyDelete2. 175, 225, 260, 305, 315, 335
3. 155, 170, 185, 195, 205, 220, 235, 245, 250
4. 2:00, 1:54, 3:02, 3:34, 3:23 = 24:33