The Open results are currently being tallied… In the meantime, I can share what us coaches are looking for this week:
Monday: You’ll partner with somebody to share a weight plate and cover a mile as fast as possible. If the plate is stopped or dropped you’ll give yourself a penalty to observed once you get back to home to the gym. Key is teamwork, communication and constant movement.
Tuesday: We’ve been back squatting consistently, time to get under some weight.
Wednesday: We’ve been working on getting under the bar. Today we get to practice it. The snatch balance is a beautiful expression of healthy movement. Get in and be beautiful people.
Thursday: It’s a med ball conditioning workout. The only time you let the son of a gun down is when you’re pulling and dippin’!
Friday: A gymansty kinda day. Body weight plus time to hone in all that double under practice we’ve been doing.
FT, sharing a plate with a partner:
1 mile Plate run (45/25)
**10 Burpee penalty each every time forward progress stops or plate is put down**
And Coming Tuesday
A) Back squat (Use 90% of 1RM + 8-20lb as 1RM)
75% x 5
85% x 3
95% x 1+
B) AMRAP 9
6 Power cleans (60%)
12 Wallballs to 10’
C) 3 RFT
12 Toes to bar
50 Double unders
**1min Rest between rounds**