2017 Open Prep WK 1

Thursday- Gym Warm Up + Cl&J Int + Sq/Pull EMOM + Mixed MAP

3 sets not for time:

5 Unbroken Muscle Ups

10 Unbroken Toes to Bar

55 Double Unders

+

A. Clean + Front Squat + Jerk, build to tough complex in 15 min

- 270, could've taken a chance and gone heavier, but my quads and core were a little shot from the 16.2 redo, but the jerk felt great, defiantly the easiest 270 I've done in a while

+

12 min EMOM - Complete

1st- 7 Thrusters, 135#

2nd- 12 CTB Pull-Ups

+

3 sets @ high consistent effort - 10:54, first set took 3:44 and got a little faster every time

Row 30 Cals

12 Wallball, 30#

12 Box Jump Overs, 30”- step down

12 Ring Push Ups

Friday- Press Int + MAP 7/7

A1. Push Press @ 20X2, 3 x 4 reps, rest 30 sec - 175, 185, 195, 205

A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min - complete

+

7 min @ 85-90% - 4 rounds + 9 Snatch

55 Double Unders

12 Power Snatch, 75#

Rest 7 min

7 min @ 85-90% - 2 Rounds + 22 Cal

Row 30 Cals

15 Shoulder to OH, 115#

Rest 7 min

7 min @ 85-90% - 4 Rounds + 4 Burpees

25’ Overhead Walking Lunges, 115#

12 Bar-Facing Burpees

Saturday- Gym Warm Up + FSQ Int + LP1/2

3 sets not for time:

12 Toes to Bar

6 Pistols/leg w/ 2 sec pause at the bottom

3 Wall Walks

+

A. Front Squat + Bands @ 13X1, build to 3RM in 15 min

+

4 sets

5 Power Snatch @ 155#

15 sec Sled MAX Effort Sprint, moderate load, fast turnover

Rest 3:15 b/w sets

+

4 sets

5 Hang Squat Clean, 185#

15 sec Bike Sprint MAX Effort

Rest 3:15 b/w sets

Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP

3 sets not for time:

6-8 Unbroken Bar-Muscle Ups, 6 each time. Felt like I haven't done them in a while. Might need more work here

12 HSPU’s

45 Double Unders

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec @ 70-80% for 5 reps into 1/60 sec for 5 reps @ 80-90%, 145 x 3, 155 x 3, 170 x 2, 185 x 2, 195 x 1, 205 x 2 (missed 1), 215 x 1, 220 x 2

+

12 min EMOM

1st- 5 Squat Clean TnG @ 185#

2nd- 12 Toes to Bar

+

3 sets @ high consistent effort - 10:58 - 2:26, 2:22, 2:20

Run 400m -

16 CTB Pull-Ups

9 HSPU’s, 3” deficit

Rest 90 sec

Tuesday- Hinge/Press Vol + Row Intervals + Test

A1. Deadlift, 3 x 12 reps, rest 60 sec **start @ 60% and try to build, keep them fast and not grind reps
- 300, 320, 340

A2. DB Strict Press + DB Push Press, 3 x 5 + AMRAP, rest 3 min **heaviest you can go for 5 strict press then immediately continue into push presses for max unbroken
50's x 12, 11, 10

+

Row 1000m @ 2k + 5-10 sec, rest 90 sec x 3 - 1:53 Pace, 3:46

Rest 3 min

21-15-9 - 6:16, not thrilled with this, rested a second before the set of 15 and 9, didn't want to rest at all, had to break at 15 on the set of 21, and 9 on the set of 15. Was optimistic about doing it unbroken but just wasn't there.

Thrusters, 115#

Bar-Facing Burpees