25 August 2015 25 August 2015
Tuesday 25 August 2015 '25 August 2015'

elizabeth430pm Open gym

1. Warm-up level 2
a. 3×10 Good mornings w/20 second hollow rock between each set
b. 4 Rounds
10 OH walking lunges with empty bar
10 Light KB swings
2. Strength
Work up to ONE heavy set of 3 deadlifts – The goal is to lift 10-20lbs more than week 1 depending on difficulty moving through the past three weeks.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.
3. Oly
Pause low hang snatch 6×3 @70-80% of the last technically sound rep you hit last week –
4. Met-Con
3 Rounds
15 Front squats 135/95lbs
15 Lateral bar burpees
5. Extra, choose a or b
a. 4 Rounds
Run 1200m
Rest 3 minutes
b. EMOM until failure
2 Weighted strict pull-ups*
*Start with no weight and work up by 5/2.5lbs each minute

1. Warm-up level 1
4 Rounds
10 OH walking lunges with empty bar
10 Light KB swings
2. Strength
Work up to ONE heavy set of 3 deadlifts – The goal is to lift 10-20lbs more than week 1 depending on difficulty moving through the past three weeks.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.
3. Oly
Pause low hang snatch 6×3 @70-80% of the last technically sound rep you hit last week –
4. Met-Con
3 Rounds
15 Front squats 115/75lbs
15 Lateral bar burpees

1. Warm-up Base
2 Rounds
10 OH walking lunges with empty bar
10 Light KB swings
2. Strength
Work up to ONE heavy set of 3 deadlifts – The goal is to lift 10-20lbs more than week 1 depending on difficulty moving through the past three weeks.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.
3. Oly
Pause low hang snatch 6×3 @70-80% of the last technically sound rep you hit last week –
4. Met-Con
3 Rounds
15 goblet squats 53/35lbs
15 burpees

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