Open Prep
*Reload / Deload Week*
A.
8min EMOM:
2 Power Cleans
*Build to a moderate load and maintain for all 8 sets
B.
Back Squat
3×10 [7]
*Maintain same weight as last week
-superset with-
RDL
3×10 [7]
*Maintain same weight as last week
C.
GHD Sit-ups
3×15
-superset with-
GHR
3×8
D.
3 Rounds of:
500m Row
20 Pistols
10 HSPU
chris redden says
A . went light to feel my back out 145
B. tried to squat, got up to 155 and stopped
C. done
D. didn’t keep track of time, did HSPU strict
Chris Hall says
A – 185
B- 225 back squat 185 RDL
C-done all
D- 10:30 used a small box on pistols
Matt McDonald says
Only did back squat 3×10 @ 185 superset with GHD sit-ups 3×15. Left arm sore from the weekend workout shananagans. Gonna be smart, bluegrass comp on Sat.
Casey Hogan says
Good luck Matt
Stuart Stark says
I’m excited to compete with you!
Casey Hogan says
A: 185
B: 185 lil knee pain
C: done, felt really good
D: 12:10
Sean’s got me the hook up to fix knee. Already feels better. Quad is tight still.
Stuart Stark says
A. 205
B. back squat = 190, RDL = 185
C. Done
D. 9:57