Monday 03092015

Hi guys… so the “Open” is here. The season begins and so does a new cycle. My goal is to prepare you for the worse workout you’ve ever done. With the Open I always hear “wow… that’s the hardest work out ever!” It’s not the hardest workout ever it’s just that you had to work harder than you did in training. I will try to set you up with pieces that will allow you to work harder than you have; simple, intense and fast to help you prep.

In this cycle I’m adding Front Squats. I’ll still keep the Deadlifts and Squats but you will notice lighter weights and more reps. This will hopefully represent more of what’s expected in the open.

The set up will remain the same and in the suggested order. If you don’t have the time and need to choose between A thru G then work on what you obviously need more help with. What is your weakness?

If you have any questions, ask in the comments below.

WOD 03092015

A. Warm Up
5min AMRAP of:
Double Unders

B. Barbell Gymnastics
1) 7X1 – 3 First Pull + 1 Hang Power Snatch – notes: no pause on the pulls, but lift slow. Remember to keep form. Hang Snatch from the knees.

C. Strength
5X3 – Front Squats – notes:

D. Met-Con
3 Rounds of
400m Run
21 KB Swings 53/35#
12 Pull ups

E. Interval Work
6 muscle ups
12 Deadlifts 225/155#
– rest 1min-
4 muscle ups
8 Deadlifts 275/185#
– rest 1min –
2 muscle ups
4 Deadlifts 315/205#

F. Accessory
3X10 – Strict T2B
3XME – Handstand walks

G. Endurance:
2 Rounds of:
60 Cal Assault Bike
90 Double Unders


2 thoughts on “Monday 03092015

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s