The idea behind this week is to de-load and freshen you up for Fri/Sat Open Workout. By de-load, we want to reduce the volume (reps + sets), yet maintain the intensity! So, still hit the workouts with purpose and intensity!
For those doing the Open on a Friday, your big training days will be Mon-Wed during the Open, with an active rest day on Thursday and then have you peaking for Friday and then maybe train again on Sat, with a rest day Sunday.
If doing the Open on a Sat, you will train Mon/Tues-Thurs, active rest day on a Friday and then peaking for Saturday, rest Sun and then go again on Monday.
Take care of your body, avoid any tears in the hands, maintain the mobility and enjoy the ride!
Base + Climb
A. Thrusters from Racks 3×3; 2-3mins
*Climb can Clean the bar up
B. For Time
50 [email protected]/35#
30 Pull Ups (Climb) 10-20 Pull Ups (Base) or 20 Burpees (Base)
A. @90% effort
10 Heavy KB Russian Swings or 5 Dead Ball Clean Over Shoulder
20m Sled Push (mod, fast turnover)
15/12 Row Cal Sprint
Min 1: 200m Run
Min 2: 10-20m Heavy Sled Pull (attach climbing rope to end, stand and pull it to you)
Min 3: 10-15 Double KB/DB Thrusters
Min 4: 15 Plate Ground to [email protected]/15-25#
Min 5: 10-12 GHD SU or V Crunches