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Open Prep Week of 11-28 to 12-2.

November 29, 2016

Monday- test out Snatch and Clean and Jerk.  Olympic Cycle Ends.  Single element Metcon cycle (4 weeks) starts.  For time:  50 Power Cleans @ 135/95

Tuesday-   Warmup –  50 wallballs at medium intensity.  High Skill Pull Test–  20 Minutes:  either  A) 20 Ring Muscleups for time  or B) 10 Minutes RMU drills then 50 chest to bar pullups for time. Pull Strength Supplemental – If you did muscleups –  3x Max Effort Strict Pullups.  If you did Pullups – 3 x 10 Barbell Chinese Row.  Shoulder prehab-  2 x 20 Banded Scapular Retraction.  2 x 20 Resisted External Rotation.

Wednesday-  Warmup – 100 Double Unders at medium intensity.  Row conditioning – For time –  row 30 calories, 30 box jumps 24/20  (jump, no stepups.  Go as slow as necessary to jump)  row 30 calories, 20 box jumps, row 30 calories, 10 box jumps.

Thursday – Warmup –  10 Power Snatches, 10 Squat Snatches 10 Hang Squat Snatches, 10 Overhead Squats @ 45/35.  Barbell Endurance –  75 Overhead Squats for time @ 95/65  Followed Immediately by Max Effort Back Squat at 95/65.

Friday- Warmup– 5 minutes Calisthenics,  then 20 easy reps of GHD Back Extension.  Barbell Endurance  –  50 Deadlifts for time @ 225/155.  Overhead endurance  –  E4MOM Handstand Pushups for max unbroken reps.

 

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