Open Prep
This is week 4 of our first hypertrophy phase, and it is our “Performance” week – meaning it will be the most intense week of the cycle. We’ll maintain a lot of the same weights/loads, but we’ll be upping the overall volume.
A.
Every 2min for 8min:
2 Power Cleans
-then-
Every 2min for 8min:
1 Power Clean
*Build into a heavy single
B.
Back Squat
5×12 [9]
*Same weight as last week. Moving up in volume
-superset with-
Glute Bridges
5×12
C.
RDL
5×12 [9]
*Add 5-10lbs to last week
-superset with-
GHR
5×8 [9]
D.
Lunge
5×12 / leg [9]
Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
5×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help weight calf raises
E.
3 Rounds of:
400m Run
5 OHS (135, 95)
10 T2B
15 Wall Balls (20, 14)
Regional Prep
A.
Rest Day
A. worked to 215 for two and 240 for one
B. 195
C. 135
D. 95 & 25
E. did class Wod they were short one person
A. 215 for two and 245 for one
B- 195
C- 135
D- 95 & 25
A. 95, 100
B. 95# all 5 sets
E. 16:21 75# OHS ran out of time to warm up to 95#
Open:
A: 195 for 2, 205 for 1
B: 185 all, too heavy. Wore me out rest of day
C: 140
D: 95
E: 14:34 so tired by the time I hit E
A. 250#
B. 175#
C. 165#
D. 75# & 35s