!!!Please Check the Comp Class FB page for weather schedule details!!!
**Today marks the beginning of the 2014 Open Prep Cycle!**
Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%
B.
Five sets of:
3-Position Clean @ 70-80%
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
D.
Build quickly to 80% of your 1-RM Back Squat, and then…
Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups
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The 2014 Open Prep Cycle will be broken into two separate phases, the second building off of the first.
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