04012019

31
Mar

04012019

Post Open Cycle: Strength and weightlifting in the Post Open Cycle will primarily be the fundamental lifts. We are bringing back the “Zero Bounce Deadlift” where we expect athletes to lower the weight under control each rep, only kissing the ground. We will be alternating between power clean and jerk and power snatching each week at slightly higher than normal rep ranges, and will also be alternating between squat cleaning and squat snatching. You’ll notice the percentages remain around 70-80% throughout the cycle.

Post Open Cycle, Week 1, Day 1
Warm-up:
3 Rounds, :30 of work, :15 transition
DB Deadlifts
Empty Bar Pause OHS
Dead Hang From Pull Up Bar
Burpees

Strength:
Zero Bounce Deadlift
4×4 @ 70 – 80% of 1 RM DL
*Perfect reps here, just kissing the floor, should be silent.

Met-Con:
12′ AMRAP
2 Overhead Squats (95/65#)
1 Bar Muscle Up
Reps increase each round: 4/2, 6/3, 8/4, etc…

Scaled:
12′ AMRAP
2 OHS (Reduce weight as needed, may use empty bar or PVC Pipe)
1 Burpee C2B or Jumping C2B
Reps increase each round: 4/2, 6/3, 8/4, etc…

Extra Work:
For Time:
20-16-12-8
Row for Calories
HSPU