*During the Open please refer to “workout of the day” for your training as your training will done with classes (or during open gym). There will still be accessory work that can be done after class, but no additional strength or conditioning. Time to put all your hard-work to use the next 5 weeks!
A) Dynamic Effort Lower
1) Safety Bar Box Squat w. chains (wide stance): 8 x 2 @60% + 25% of chain weight, every 60s.
*Make sure these are fast! If needed drop the weight. If you’re not able to explode off the box then you’re missing the intent on “dynamic” work. Last week of these variations.
2) 10:00 Warm-up of Clean + Jerk. Whatever variation you will use in 15.1a.
10 Deadlifts (115, 75)
5 Power Snatch (115, 75)
Max Clean + Jerk
*Score = reps/weight
*Goal of the Day: Beat both scores from last year.
1a) Single Leg BB RDL: 3 x 6-8 ea. *heavier that last week. Rest 60s.
1b) Ez Bar Reverse Curls w. fat grips: 3 x 8-10. Rest 60s.
1c) BB Rollouts: 3 x 10. Rest 60s.