TUESDAY 3-19-19

WISHING KRISTEL A HAPPY BELATED BIRTHDAY,  Were gonna miss you guys Friday Night Open Which is The last workout 19.5

 

WARM UP

1 Min Jump Rope

THEN 3 RNFT

10 SHPT

10 V-ups

10 OHS with NARROW grip

10 Superman with PVC

10 Scorpions

10 MU PROGRESSION From toes

1 Min DU

30 sec Front Rack Stretch BUTCHERS BLOCK (box)

 

EMPTY BARBELL WARM UP 1X

3 Deadlift w/Clean grip

3 Muscle cleans

3 Front squats

3 Shoulder press

3 Thrusters

 

SKILL, PRACTICE AND STAMINA

Every 1:30 for 9:00 (6 sets):
2-3 Strict chest to bar pull-ups + 2-3 chest to bar pull-ups
1 Cluster + 2 thrusters (115lbs/75lbs)

EMOM 1:30 for 9:00 (6 sets):
1-2 Ring muscle-ups
6 Dumbbell power clean (50lbs/35lbs)

 

Notes:
The name of the game is efficiency for each movement. We haven’t seen thrusters, which are common to the past few years of Open events. Practice transitions, use of equipment, and pacing.

BLASTER

Complete as many reps as possible in 6:00 of:
6/6 Single arm dumbbell shoulder to overhead (50lbs/35lbs)
6 25ft Shuttle runs

Each 25ft length = 1 rep.

Notes:
Fun little blaster. Keep the intensity high, perform all 6 on non-dominant arm, then remaining 6 on dominant arm. 2 hand touch for all shuttles, try to “bounce” out of each turn, rather than coming to a complete stop.

 

 

QUALITY OVER SPEED

3 Rounds, NOT for time:
10 Strict pull-ups, all in singles
15 Abmat sit-ups, controlled
10/10 Kettlebell front rack duck walk (light)

Notes:
Keep heart rate low (180 minus age) and move in good positions.

 

 

 

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