2/7/2018

2/7/2018

I saw a few more names up there today for the open. Lets get that board filled up with names. Remember there is something for everyone with this online competition. RX'd, Scaled and masters divisions. It's a great time and can't wait for it to begin. If you have any questions just ask a coach and they can more than likely answer it for you. 

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy single power snatch

3) 6 Rounds for working time of
10 Pull-ups
10 HSPU
3 Power Snatches using 75% of todays heaviest

Rest 60 sec between rounds

Notes:
1. Instead of resistance bands for the scale to pull-ups let do either ring rows or jumping pull-ups with a negative
2. For the HSPU scale down to either 30 sec hand stand holds or seated (on the floor) DB Press

4) Mobility/Stretching


Competition Programming:

1) EMOM for 6 Minutes complete 5 Power Cleans starting at 50% + 25lbs of your 1RM adding 5lbs each set
90 second rest
EMOM for 6 minutes complete 5 Power Snatches starting at 50% + 25lbs of your 1RM increasing 5lbs each set
Notes: these should be touch and go

2) 7 Rounds for working time of
7 Deadlifts 225/155
7 HSPU
7 Box Jumps 30/24

Rest 60 Seconds between rounds

3) Mobility/Stretching

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