Friday, July 26, 2013

Saturday 7.27.13-- 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

8 min. to establish 1RM Clean and Jerk

---Rest 8-10min.

For Time:  (From The Outlaw Way)

800mRun
15-Toe2Bar
20-KB Swing (70/53)
400mRun
20-Toe2Bar
25-KB swing
200mRun
25-Toe2Bar
30-KB swing

NON-Competitors 

"Karen"
For Time:
150- Wall Balls (20/14)

OLY WORK
Front Squat
10 RM
3RM
*After proper warm-up load the bar with what you think your 10 rep max should be.  Rest as needed if performing multiple attempts.  After the 10RM, rest, increase the weight and take no more than 3 attempts at a 3RM.

5 sets as heavy as possible of:
Hang Squat Clean+ Squat Clean+ Jerk
*Rest 2-3min. b/t attempts

Accessory work:
3 sets:
25-Back extensions
20-Kettlebell Swings (heavy as possible)
10- Strict Chin Ups
*These are Giant sets, so rest as needed between sets but once you start a set move through it quickly.

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