2/22/2015

Rest Day

"When the time to perform has arrived, the time to prepare is over."

It's TIME!!!  Gear up and let's fucking get it this week!

Tomorrow

Choose a class at your respective gym and hit the shaker bottle WOD.  This is the final week before the open, have some fun with your classmates.  Don't forget to Row afterwards.

2/21/2015

Shaker Bottle Saturday WOD
+
500m Row @ 10-12 seconds off PR Pace
rest 2 minutes x 8

2/20/2015

A. Hang Snatch - 1 rep every 90 seconds x 15m
+
21-15-9
Deadlift 225/155
Thrusters 95/65
+
Finisher:
200 banded good mornings

2/19/2015

A. Back Squat 4x5 (60%, 65%, 70%, 75%)
+
Mini "Nasty Girls" V2
3 rounds:
30 Pistols Alt.
7 Muscle Ups
10 Hang Power Cleans 175/110
+
Finisher:
20 minute recovery bike or row

2/18/2015

30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas

2/17/2015

A. EMOM x 8
Squat Clean + Hang Squat Clean + Hang Power Clean @ 60-65% of 1RM Squat Clean
+
Every 5 minutes x 20 minutes (4 sets)
500/450m Row
12 Toes to Bar
12 Push Jerks 135/95
50 Double Unders
+
Finisher:
200 Band Pull-Aparts

2/16/2015

DELOAD - Make sure not to do anything extra here.  Hit these movements and workouts hard.

A. Every 30 seconds x 7:30 (5 reps of each)
Interval 1 - Snatch Balance
Interval 2 - Hang Snatch
Interval 3 - Snatch
*all at 65% of 1RM*
+
3 rounds:
21 OHS 95/65
15 Burpees Box Jumps 20"
9 Muscle Ups
*sub C2B Pull-Ups 2x for M-Ups*
+
Finisher:
Tabata GHD Sit-Ups

2/15/2015

Recovery Day