Mon 3-16-15

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open. If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.

Workout of the Day
A.
Three sets, not for time, of:
Sotts Press x 5 reps
Handstand Walk x 10-15 Meters
L-Sit x 45 seconds

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1.1.1
(rest 5-10 seconds between singles)

Minutes 1-5 – 65-70%
Minutes 6-10 – 70-75%
Minutes 11-15 – 75-80%
Minutes 16-20 – 80-85%

Focus should be entirely on speed and mechanics. Do not increase the load if either are lacking.

C.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
Rest 45 seconds between legs, and 45 after
Strict Handstand Push-Ups x 6-8 reps
(perform at a deficit to which these become difficult to hold the rep range)
Rest 45-60 seconds

D.
Five rounds for time of:
12 Burpees to Target 6″ Above Reach
12 Pull-Ups

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