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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% of the day’s best lift and perform three sets of 6 reps with a 2 minute break between sets. In between each set of deadlifts, all athletes  do push presses (from the floor) using the SAME rep scheme, and then drop for 5 sets of 5 presses at 70% of that day’s best push press.

Bonus Work:

Double Unders 5x max unbroken sets

Metcon:

For Time-

30 pistols (alternating)

10 burpee box jumps

20 pistols

10 burpee box jumps

10 pistols

10 burpee box jumps

then…

2 minute max effort ground to overhead (95/65)

 

 

 

January 30, 2014 | News | 0

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