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Road to the Open Day 17 – 1/31/14

Warm-up: Coach's Choice.   Strength: Superset- Deadlift Push Press Take 15-20 minutes to work up to a PEAK FAST SINGLE in the deadlift in the following rep scheme: 5, 3, 3, 2, 2, 1, 1, 1, 1. Note that this is not  a TRUE maximum single, but a peak single that is still fast. Drop to 70% ...

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Road to the Open Day 16 – 1/30/14

Warm-up: Coach's Choice. Strength: Superset- Power clean Ring dip Take 20 minutes to work up to a peak power clean. Then perform 3 power cleans EMOM for 6 minutes at 80% that day’s best power clean. In between each set of power cleans,  athletes should perform 3 to 5 ring dips. Metcon: 12 min amrap: 10 kb swings (70/35) 10 push-up broad ...

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Road to the Open Day 15- 1/29/14

Warm-up: Coach's Choice.   Strength: Superset- Thruster Pull up Take 20 minutes to work up to a PEAK thruster from the FLOOR. Advanced athletes should perform sets of 5 weighted pullups (sub negatives)in between each set of thrusters. After 20 minutes, drop to 80% of the best thruster and perform 3 thrusters EMOM for six minutes. Metcon: 10-9-8-7-6-5-4-3-2-1 Thrusters (135/95) Knees ...

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