Open Prep
*Performance Week*
A.
Every 2min for 16min:
2 Split Jerks
*Go up 5-10lbs compared to all sets last week
B.
Strict Press
4×10 [9]
*Go up 5-10lbs compared to all sets last week-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips
C.
One Arm DB Row
3×8/arm [9]
*Go up 5-10lbs compared to all sets last week-superset with-
Bent Over Lateral DB Raises
3×10 [9}
*Go up 5-10lbs compared to all sets last week
D.
Nancy
5 Rounds of:
400m Run
15 OHS (95, 65)
A. built up to 255
B. started at 115 end at 95- back is sore
C. 75 & 15
D. Ran and did push ups.
need to strengthen core- putting to much pressure on my back
A. 250 for two
B. 125, 2,1,1,1
C. 75 & 15
D. Subbed FS for OHS to save my back 14:15
A worked to 235
B 125. 1 1 1 1
C skipped
D18:50. OHS suck
A: 205
B: 105, 2,1,1,1 failed on last strict mu but got it 2nd try. Also failed on 4th set strict press.
C: 70, 20
D: 20:05, kept toes straight all day. Think that was giving knee pain. Not sure. Felt good today but slow with form.
A. 185
B. 85 (strict C2B = 5, 5, 4, 5) (ring dips = 7, 6, 5, 6)
D. 16:06