The Open is over for 2015!
Today is Day 1 of improving for next year!!
POWER/SKILL:
2 HIGH Hang SQUAT Cleans + 1 Power Clean
* Starting around 60% of your best 1RM perform this 3 rep cycle every 2:30 for 8 total sets working on trying to achieve your heaviest loads the last 2 sets...
Just like the Snatch last week... Work on being 90% PERFECT or better!
WORKOUT:
Perform as many rounds plus extra reps as possible of the following in 8 minutes:
100m Sprint
3-6 STRICT CHIN Ups
* Pick a number of reps that will start to challenge you after you have gotten 3-5 rounds into the workout...
No bands allowed on this one...
Try any of the following scale options in order from most difficult to least difficult:
1. Chin Up Negatives (2-3 seconds each rep)
2. Chin Up Holds (5-10 seconds per round)
3. Ring Rows
POST YOUR HEAVIEST LOAD AND TOTAL ROUNDS TO COMMENTS
5 comments:
125#, 7 rds plus 1 chin up - 4 chin ups per round
95#, 8 rds + 2 ring rows
135#
7 rds plus 100m run 5 chin-ups
Dave
Skill work:
5 ring mus, close grip hspus
1 High hang Muscle Snatch +
1 High hang Power Snatch +
2 Power Snatches
- 75,95,105,115,125,130,135
Class workout:
100m Run (Testing the hip and knee out)
6 Strict Chin Ups
- 10 1/2 + 2 Chin Ups in 8 mins
JVB
Did some front squats up to 145 instead of the cleans- back hurts :(
8 rounds even with 3 chin-ups per round
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