Saturday 7.20.13 OPEN GYM

Remember guys this is your time!  Take this opportunity to work on any movements you feel are weak or a problem for you.  The following are suggestions for workouts that flow with the current program, but are not required for you to complete during open gym.  Competitors WOD and Non Competitors are posted.

For those of you planning on competing in the Throwdown August 3rd in Ruston, the following is a program that will prepare you for some of the movements we can expect to see.  Try not to scale any movement or weight.  

COMPETITORS 

After proper warm up and mobility complete the following:

A) 8 min. to find a 1RM Snatch

     

        -Rest 5 min.

B) Climb the Ladder for 8 min. as high as you can get 

     1- Deadlift (275/185)

     2- Toe2Bar

     2-Deadlift 

     4- Toe2Bar

     3-Deads

     6-Toe2Bar

    ................10- Deads

                     20-Toe2Bar

  

           -Rest 10min.

C) Double Unders

     *Max reps in 4 min.

***If you complete all the work, and still feel good practice your Chest to Bar pullups and KBS

NON-COMPETITORS

"Helen"

3rds 

400mRun

21-Kettlbell Swings (53/35)

12-Pullups

OLY WORK

A) Back Squat (Rest 2 min. b/t sets)

     1x10@65%

     2x8@70%

     1x6@80%

B) Hang Squat Snatch (%ages are of your max Full Snatch, Rest as needed)

     1x5@65%

     2x3@70%

     5x1@85%

C) EMOM 8

     Power Snatch

     3@ 70%