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WEDNESDAY 20210310

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Overhead Squats
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Face Pulls
Banded Shoulder Distraction Stretch
10 Bird Dogs
10 Dead Bugs
10 Air Squats w/Thoracic Reach
10 Spiderman Stretches w/reach
10 90/90 Hip Switches

2 Rounds:
8 Air Squats w/Hands Behind Head (T-spine opener)
8 Reverse Lunges


Strength and Skill

Every 1:30 for 9:00 (6 sets):
Overhead Squat x 3 reps @ 2111 (:02 Lowering, :01 Pause in Bottom)* [From Rack]

* Start light to moderate (50-60% of 1RM Squat Snatch) and if you’re comfortable with OHS, build to a challenging set of 3 with the prescribed tempo. If you’re still working on OHS, use this as technique practice and slow the movement down.


FITNESS 20210310

Every minute on the minute for 18 minutes:
Min 1- 15 Kettlebell Swings (53/35#)
Min 2- 30 Plate Jumps (35/25#)
Min 3- 14/10 Calorie Bike

Scoring: 18 rounds = all rounds of work completed within the minutes as prescribed.

Scoring: Rounds + Reps


PERFORMANCE 20210310

Every minute on the minute for 18 minutes:
Min 1- 12 Deadlift (185/125#)
Min 2- 12 Box Jumps or Alternating Box Step-ups (24/20″)*
Min 3- 20/14 Calorie Row

* Step-ups for today are also considered RX–this is common in The Open.

Stimulus: a little bit easier today to deload prior to the Open, you should have a bit of rest on mins 1 and 2 and should push the machine on minute 3.

Scoring: 18 rounds = all rounds of work completed within the minutes as prescribed.

Scoring: Rounds + Reps

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