10/16/16- Open Gym

"Light 60%, Moderate 70-80%, Heavy 80-95% Max 85-105% 1. a. Rack Jerk 1RM b. Front Squat 10x1, OTM, across 2. a. Back Squat (Complete in 60 min including warm up and cool down) 1-10-1-20-1-30 Work up to a (1) heavy single. The next set is a (10) ten rep max. The next set is repeating the (1) heavy single. Then 20 and so on. There are no extra sets in between the working sets. You can rest as needed between sets. 3. a. Snatch Complex Power Snatch + Hang Squat Snatch + Squat Snatch - work up to a heavy set b. Front Squat 3RM 10RM "

"HSPU, HSW, PP 1. Pick one of the following (A, B, or C), base on greatest weakness... A. Handstand Push ups OTM x 14 5 HSPU - rings, elevated, kipping or strict B. Handstand Walking OTM x 14 10M Handstand Walk C. Overhead Strength OTM x 14 6 Push Press

C2B, MU, WEIGHTED PU, HVY KBS 2. Pick one of the following (A, B or C), base on greatest weakness... A. C2B Pull ups OTM x 20 Odd: 4 Squat Cleans (climb to a max) or max rep Pistols Even: 10 C2B B. Muscle ups and Below parallel Goat OTM x 20 Odd: 4 Squat Cleans (climb to a max) or max rep Pistols Even: 4-5 Muscle ups C. Upper body Pulling Strength OTM x 20 Odd: 4 Squat Cleans (climb to a max) or max rep Pistols Even: 3 Weighted Strict Pull ups or 10 KBS, 88/70 RUNNING, ROWING, DOUBLE UNDER, BX JMP 3. Pick two of the following, base on greatest weakness... A. Box Jumps For time: 10 x 12 unbroken Reps - you choose the height. B. Double Unders For time: 10 x 20 unbroken reps C. Rowing For time: 3 x 500m, OT3M C. Running For time: 4 x 400m, OT3M D. Strength Deadlift 3-10-10 Overhead Endurance, OHS, RING DIP, Rope Climb, LSit, TTB 4. Pick TWO of the following, based on greatest weakness... A. Overhead Strength Endurance 5 RFT: 15 unbroken Push Press, 105/75 B. Overhead Squats 5 x 10 reps, moderate - not for time. C. Ring Dips 60 reps for time D. Rope Climbs 10 x 15' Rope Climbs for time E. L-Sits 10 RFT: 10 seconds of L-sit hold F: Toes To Bar 10 RFT: x 6 unbroken reps"