tuesday, jan. 31

Weightlifting:

Split Jerk : 2-2-2-2-1-1-1-1-1-1-1-1

Split Jerk 2-2-2-2-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Complete sets every 1 min for 12 mins.

Load

Set 1-2: 65% 1RM

Set 3-4: 70% 1RM

Set 5-6: 75% 1RM

Set 7-8: 80% 1RM

Set 9-12: 85+% 1RM

Notes

Emphasis on vertical dip drive with strong extension and driving through the bar with bent back knee.

"Soldier Boy"

10-9-8-7-6-5-4-3-2-1: Strict Handstand Push-ups and Chest-to-bar Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Strict Handstand Push-up

Chest-to-bar Pull-up

Athlete Instructions

Time domain: 7-9 mins

Time cap: 10 mins

Notes

We are looking for a nice little gymnastics push/pull couplet here to challenge muscular endurance and stamina throughout. Try to limit any big rests between sets and stay moving quickly. As the reps descend, pick up the pace.

Primary objective: Complete all sets unbroken.

Secondary objective: Complete workout in under 8 mins with the goal of clean reps throughout that have no chance of being no-repped during the Open.