Monday 122115

The time is now! It is the last before the ‘Open’ begins and in simple terms marks the time to get your ass to work. We have spent the last 6 months trying to improve on all of the different areas of our wonderful sport, while slowly building up. The hope is that you’re moving better, you’re stronger, and your body is ready for the specific training that is coming in these next few weeks (cycle). Don’t ever forget that your 1RM lifts have much less to do with your success in the ‘open’ than your overall work capacity. We will continue to build strength but It’s time to focus less on improving movements and lifts specifically and more on improving your body’s capacity. Be ready to work hard!

BBGYMNASTICS:
1) 12 minutes to establish a max 2-Position Snatch (hi-hang, low-hang 2″ from floor).
2) 4 minute EMOM – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.

STRENGTH:
1) Back Squat – 5×1 @90-93%
*This is NOT a 1RM effort. You may go heavier but stay within 10# of your max. No fails in these sets. Rest 2 minutes between sets
2) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – heaviest possible with continuous stride (no stopping to gather feet)

METCON A:
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders

METCON B:
AMRAP 10 Minutes
30 Double-unders
15 Power Snatch (95/65)
Heavier version of 11.1. For those of you who were around back then, you remember how fun this one is.

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