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Week in Advance – 02-08-16

By February 8, 2016No Comments
Open Prep Week 6
Tuesday
Front Squat + Thruster+ Jerk –
from Rack build to max in 15 minutes
16 min EMOM
Min 1: 8 Hang Power Cleans 135/85RX 175/105RX+
Min 2: 10 Box Jump w/ step down 24/20 RX/RX+
Wednesday 
0:00-10:00
100 double under
25 power snatch 75/55 RX 115/75 RX+
45 Bent Over Rows 75/55 RX pull up RX+
    10:00-20:00
100 double under
20 power snatch 95/65 RX 135/95 RX+
30 Pull Ups RX C2B RX+
     20:00-30:00
100 double under
15 power snatch 115/75 RX 155/105 RX+
15 C2B RX bar muscle up RX+
Thursday
In 15 minutes
Floor Press – build to max for day w/ 2 sec pause with triceps on floor
Conditioning -we have 4 rowers, divide class evenly
“Row to the Core”
3000m Row – partners switch every 500m, partner(s) plank while other is rowing.  When plank can not be maintained partner does burpees with remaining time until switch
Friday
OHS- build to 5 rep max
Death by “T2B”
*scale to seconds in hanging L-sit or hanging knee raise
Jerrod Ruhl

Author Jerrod Ruhl

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