22 February 2016 22 February 2016
Monday 22 February 2016 '22 February 2016'


Congradulations to all that left it on the competition floor this weekend at the Low-T event. A special congratulations to these two for winning the best costume of the event. Well done, Ladies!


Welcome to the first official day of 2016 in-season training. The structure of the training remains very similar in style, but you will see none of the pick 1 or 2 extra pieces like the off-season. The idea here is that you took the last seven months crushing your weaknesses and you’re ready to tackle each piece we put out there with focus and intensity. Please take the time to listen to the podcast, http://youtu.be/y_AVfm4jAac,  to understand the overall schedule and sentiment for training during the open.

2016 Open Week 1 Day 1

1. Warm-up
AMRAP 3 minutes
5 Hang power clean 75/55, 115/65, 135/95lbs
10 Calorie Row

2. OLY
Squat snatch 5×3 – Drop and reset each rep – Begin at 80% then adjust based on feel

3. Met-Con
‘Strict Diane’
Deadlift 135/95, 185/125, 225/155lbs
Push-ups, HSPU off a box, Strict HSPU

4. Extra Work
3 Rounds
Row 600/500m
100 Double-unders
Rest 2 minutes

Extra Credit

Who is this for? Read the following out loud: I will finish in the top 20 in my region, NOT the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

5. Met-Con
4 Rounds
5 Squat cleans 225/145lbs
2 Legless rope climbs

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