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Week 4 of the Open! 3/16/15

IMG_1832
Warm-up:
5oo M Row
Shoulder Mobility
10 Min
HandStand Work

Beginner Strength:
9 sets
Press
5, 3, 3, 2, 2, 2, 2, 2, 2
DeadLift
5, 3, 3, 3, 2, 2, 1, 1, 1
75 sec rest
-so, you do 1 set of press, one set of deadlift, then rest 75 sec.
-work to a peak single in the deadlift, as long as it’s not a grind.

Advanced Strength:
Groups of 2
2 Push-press
DeadLift 5, 3, 3, 3, 2, 2, 1, 1, 1
-only rest the time it takes to change the weights.
-work to a peak single in the deadlift, as long as it’s not a grind.

Conditioning:

6 Rds
7 Power Clean (155/115)
10 Front Squat
12 Burpee
1 Stop Sign Run

March 15, 2015 | News | 0

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