TGIF FEBURARY 1st 2019

THE OPEN IS COMING UP THIS MONTH,  19.1 WILL BE REVEALED FEBUARY 21st. FOR THOSE INTERESTED PLEASE SIGN UP ONLINE TO PARTICIPATE AND SEE WHERE YOU RANK IN THE WORLD FOR 2019.

TEST YOUR FITNESS!!

ALSO.. FEBUARY 1st FOR CASH MEMBERS IS DUE NO LATER THAN THE 5TH.  IT WILL BE 20$ DROP IN PER DAY UNLESS A PUNCH CARD IS PURCHASED OR MONTHLY DUES PAID.

THANK YOU

 

Cardio Ramp Up –

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

BAR MUSCLE UP PROGRESSION 1 ROUND

5 Beat swings
5 Beat swings with a kip
5 Hips to bar
5 Floor transitions
5 Banded bar muscle ups
5 Bar muscle ups

 

PUSH PRESS – CONDITIONING
EMOM for 3:00 (3 sets):
Set 1: 5 Push press (light)
Set 2: 5 Push press (medium)
Set 3: 5 Push press (medium heavy)

 

CLEAN AND JERK –

Every 1:30 for 6:00 (4 sets):
2 Clean & jerk
Set 1: @ 40% of 1RM clean & jerk
Set 2: @ 50% of 1RM clean & jerk
Set 3: @ 60% of 1RM clean & jerk
Set 4: @ 70% of 1RM clean & jerk

 

WOD

“16.3”

AMRAP 7 Minutes
10 Power Snatch (75lbs/55lbs)
3 Bar Muscle Ups

 

Notes:
Light barbell cycling and bar muscle-ups…. it’s starting to smell like the Open!

Wear gymnastics grips for this one and practice wearing them for the power snatches in addition to the bar muscle-ups.

 

CLEAN AND JERK – WEIGHTLIFTING

Every 1:15 for 10:00 (8 sets):
2 Clean & jerks
Sets 1-2 @ 75%
Sets 3-4 @ 80%
Sets 5-6 @ 85%
Sets 7-8 @ 75-80

PUSH PRESS –

Every 2:00 for 8:00 (4 sets):
5 Push press
Sets 1-2 @ 95% of 5RM weight
Sets 3-4 @ 90% of 5RM weight
*Use 5RM from last week

Post-conditioning weightlifting. Difficult? Yes. Necessary? Oh yes!

 

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