Monday, April 7th, 2014

This week you will need to figure out your own schedule based on a few things:
#1 - If you came all weekend and need to rest today DO SO! Figure out what days you will come the rest of the week, and try to make Skulls on Saturday.
#2 - If you need to do any of the remaining workouts you should plan to do so this week as either extra work from class, or in place of a metcon for the full competition training.
#3 - Remember to be smart as you begin adding volume back into your training, think about it in "workouts per week" - if each labeled section on here is 1 workout, class will typically have 2, this will typically have 3.  If you have been hurting from the Open you should be looking to add one workout per week over the next 3-4 weeks (i.e. don't jump onto this blog full go and get straight to 15-18 workouts if you aren't ready for that) Do class and add in some work gradually, get to 12-13 this week, then 13-14 next week, 15 in 3 weeks, then we will deload for regionals.

Oly:
1) 3-Position Clean + Jerk: 60, 65, 70, 75, 80, Max
2a) Clean Pull - 100% of Clean x 4s x 3reps
2b) FS - 70% x 3, 75% x 3, 80% x 3, 3RM

EMOM12:
1) Hang Power Clean 225/155 x 4
2) Muscle-Up 3 + 3
3) 10-12 KBS (100/70#)

MetCon:
4 RFT:
Max Rep Bench Press, bodyweight
50m Sled Push w/ (2) 45s


Class Extra Work:
EMOM 15:
1) Ring Dips: 5 Kipping + 5 second hold in support then Drop, complete 2-3 sets per minute.
2) 50m Sled Push w/ (2) 45s
3) 10-12 KBS (100/70#)