2 minute row for calories
2 minute incline pushups for reps
2 minute row
2 minute situps
2 minutes row
2 minutes of pistols (Scale to Lunges)
Repeat sequence with Airdyne in place of Rower.
Score is reps plus calories for the row sequence, and a second reps plus calories for the airdyne sequence.
Open Athletes: This is the last day I’d hit anything intensely, and even then, I’d keep volumes low. I will be working on technique and cycle time on some of the more accuracy dependent actions. Wallballs, burpees, box jumps, toes to bar, muscleups, pistols, doubles, s20, snatches, light weight deadlifts etc.
Here are some suggestions as to how to spend this session:
Toes 2 bar- check your grip (thumb around or open grip) check your hand spacing. Where should you keep your gaze?
Burpees- Partial Squat, sprawl to chest to deck, pushup and recover your feet in 1 step, jump/clap. Check your foot spacing.
S20- Work on your bar rebound. Try to cycle your push jerk. Heaviest s20 in the open has been 165. 115 and 135 have both been used as well.
Snatches- Check your setup. Try splitting if you never have.
Pistols- Experiment with different shoes. I need to grab onto a sock, so I need to have the RIGHT sock. etc
Basically, work anything that’s given you problems these past few weeks. This is the last chance to experiment with any small changes. You want to know as much as possible about everything you need to do, before you need to do it.