If you still haven’t signed up for the open please do so >HERE<.
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Programming:
Monday 2/23/15
A) Deadlift
5×75%; R3M
3×85%; R3M
1+x95%
B) 3 max handstand for time: R90S
OR
30 or 50 HSPU for time (I&A)
C) EMOM x 10 min
E: 5 TnG Deadlifts @ 60% + 3-5 burpees over the bar
O: Row 12/9 cal
Tuesday 2/24/15
A1) TnG push press cluster 1.1.1; R10S/30S
A2) 6-12 UB CTB pull ups; R30S
A3) Pendlay row 5-10 reps @ 20X0 (60-70% 1RM bench press); rest 3min x 3 sets
*heavier than last week
B1) Bench press AMRAP @ 70% 1RM @ 30X0; R30S
B2) Farmer’s Carry 100m (heavy); R30S
B3) 15 V-ups; R2M x 3sets
Wednesday 2/25/15
3-4 sets tough effort:
– 5 TnG Squat Cleans (135/95, 115/75, 95/55)
– 10/8 cal row
– 5 TnG Squat Cleans
– 10/8 cal row
– 5 TnG Squat Cleans
rest 6-8 mins
Thursday 2/26/15
Open athletes: 10 min AD or row easy + mobility work
Everyone else:
A1) Weighted/negative pull ups 3,3,3,3; R30S
A2) Good mornings 6-8×4 @ 20X1 (moderate load); R2-3M
+
21-18-15-12-9-6-3 reps for time:
– KB swings (heavy)
– box step-ups (24/20”)
Friday 2/27/15
Open workout 15.1