05 March 2013

The open is fast and approaching and I hope that all of you have signed up..  Remember, the first open workout gets released this Wednesday.  WE WILL BE DOING ALL OPEN WORKOUTS ONCE, AND ON FRIDAYS..  
 
Warm Up
  • 800m run
  • dynamic stretch
  • shoulder mobility
 
7×1 Clean + Split Jerk + Split Jerk
Similar to Monday’s work, I want you to perform the combo that the lifter was performing during his warm up in the YouTube video I sent you a few days ago. This is a full squat clean, stand up, perform a split jerk, reset, and perform another split jerk. Go as heavy as you can with good technique, understanding this might end up being less than you might like. Remember, snappy, explosive work is the goal!
 
– then –
 
Please make an effort to go at a competition pace here.
 
7 Rounds
  • 7 TTB
  • 7 Ring Dips 
  • 7 KBS, 2pd/1.5pd
  • 7 Box Jumps, 30″/24″
 
Use this as an opportunity to practice:
  • transition time (don’t waste a lot of time chalking, huffing and puffing, or bar gazing)
  • movement standards (don’t count it if a judge wouldn’t count it!)
  • movement efficiency (ability to string together multiple reps in a way that saves energy and maximizes speed and output)
– then –
 
At 75% RPE (rate of perceived exertion…i.e., don’t go too hard here)
  • 750m Row
  • 75 Walking Lunge Steps
  • 750m Row
 

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