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Week 3 of the Open! 3/9/15

John making sure his shoulders stay over the bar.

John making sure his shoulders stay over the bar.

Warm-up:
30 Cal row
mobility work
then…
10 minutes
pistol and Double under work

Strength:
8 sets
2 Speed DeadLifts
30 sec rest
2 Push Press
30 sec
-focus on form, not weight.
-keep both movements Fast.

Conditioning:

WORKOUT 11.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
-you may also thruster the weight overhead.
-scale accordingly.

~rest 5 minutes~

8 min Amrap
10 Front Squat (95/65)
10 Shoulder to Over
10 Burpee Over Bar

 

March 9, 2015 | News | 0

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