Open Prep is officially underway
Time to dial in your skill and cardio. If there is certain movements that you have large gaps in, make sure you add them on top of the programming. Remember this programming is based on you not having holes, so if you do, make sure you fill them before the open starts. Making sure you do the warm ups is just as important as doing your strength and wods. They are time to work on skills.
A)
Warm up 3 Rounds 2 Seated Legless Rope Climb
5 Muscle ups
50 Double Unders
B) work up to a 5RM front squat
C) 3x5 front squat at 90% of your 5rm
Rest 3-4 min between sets
(This a a new cycle. Try to quickly build to a 5RM. If you fail the 5reps don't take more then 2 attempts. If you can't make all 5 move on to C and do your best to work with the percentage.)
D) Jerk 3 x 3 x 90%
E) Push Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70-75% * Set 4 – 3 reps @ 75-80% * Set 5 – 10 reps @ 70-75% * Set 6 – 10 reps @ 65-70% * Set 7 – 10 reps @ 60-65%
F) 1) 3 mins Amrap
5 thrusters 100/65lbs
5 burpees facing bar
Rest 3
2) For time
12-9-6
Chest to bar pull-ups
Power snatch 100/65lbs
Rest 3 mins
3) Row 60 cals for time
Score this as F1,F2,F3
