Well a weeks off and unable to finish the Open, I am ready to hit it really hard this week before the FTX. So here is how we start the week! AMRAP 10 200m run 7 Power Cleans (135/95) 7 Chest 2 Bar Squats A. 5 x 3 High bar pause back squat (3 second hold at the bottom) B. 2 x 10 Front squats AMRAP 5 (up ladder) Deadlift (405/300) GHDSU In five minutes complete as many reps as possible. The sequence is 1 Dead and 5 GHDSU, then 2 Deads and 10 GHDSU, then 3 Deads and 15 GHDSU. Continue adding 1 dead and 5 GHDSU. *If we have time Pull-up Complex 5 sets (the goal is to finish the 15 reps without coming off the bar) 3 weighted pull-ups 5 strict pull-ups 7 kipping pull-ups
Posted on: Mon, 31 Mar 2014 00:52:21 +0000