WISHING KRISTEL A HAPPY BELATED BIRTHDAY, Were gonna miss you guys Friday Night Open Which is The last workout 19.5
1 Min Jump Rope
THEN 3 RNFT
10 OHS with NARROW grip
10 Superman with PVC
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
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)
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.
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.
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)
Keep heart rate low (180 minus age) and move in good positions.