10/9/16- Open Gym

OPEN GYM STRENGTH WORK Light 60%, Moderate 70-80%, Heavy 80-95% Max 85-105% 1. a. Snatch Complex Power Snatch + Squat Snatch, work up to max set b. Overhead Squat 1. 2RM 2. Max reps with 90% of 2RM 2. a. Clean Ladder Warm up as needed then begin with 225 and add 10# every minute. Continue as long as possible. If you miss you are done - treat this like a competition ladder. b. Front Squat 2RM 3. QUICKLY MEANS SPEND NO MORE THAN 6-7 Minutes a. Snatch PP Quickly work up to a heavy single b. OHS Quickly work up to a heavy single c. Snatch Balance Quickly work up to a heavy single d. Hang Squat Snatch Quickly work up to a heavy single e. Front Squat 3x1 - at your 2RM from Last FRONT SQUAT DAY

OPEN GYM Gymnastic WORK HSPU, HSW, PP 1. Same as above 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