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The Open is over!!!!!!!!!!
Monday 3/30
A1) Back squat 10 reps @ 20X1; R1M
A2) Seated Arnold DB press 10 reps @ 20X1; R2-3M x 3 sets
B) EMOM x 12 min
E: 5-10 kipping CTB pull-ups (can be broken up)
O: 3 heavy front squats x 3 OTB burpees
C) 10 BB ab-rollouts; rest as needed x 3 sets
FS: (185/115, 155/105, 135/95, 115/75)
Tuesday 3/31
A) Deficit deadlifts 6-8 reps @ 30X1; R2-3M (build but stay perfect)
3-4 rounds
– 500/400 m row
– 12 box jumps – SD (24/20”)
– 12 KB swings (heavy)
– 12/9 HR push-ups
– 24 Double unders (72 single unders)
R3-4M; keep the same pace
Wednesday 4/1
A) Overhead squat
– Build to a tough single in 8 min (not a 1RM)
B) EMOM x 10 min
– 1 hang squat snatch from above knee (start at 60% and build)
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3 sets:
1 min DB snatch alternating (50-70/20-45)
30 sec rest
1 min max wallballs (20/14)
30 sec rest
1 min row for cal
R2M
Thursday 4/2
A) EMOM x 8 min
– 1 power clean + 2 split jerk (build from 65%)
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4 rounds @ 80-90%
– 5 power clean & jerks @ 65%
– 400 m run
Friday 4/3
A1) Bench press @20X1; 8, 8, 8; R20S (compare to 3/25)
A2) Standing BB curls 12, 12, 12; R30S
A3) AMRAP ring rows @ 30X1; R2-3M
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EMOM x 18 min
min 1: 5-10 HSPUs
min 2: 5-10 T2B
min 3: 12/10 cal row (not to exceed 40 sec)