Friday 3/10/17
OPEN 17.3 HEATS
Generalized warm-up led by coach
(i.e.) 5 min Aerobic Work to increase body temp
5 min Flossing/Smashing/Rolling
5-10min Specific Movement Preparation for 17.3
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + 2 Overhead Squat
*Pause for 2 seconds in the bottom position of each overhead squat
+
Every 90 seconds, for 6 minutes (4 sets):
Above Knee Squat Snatch x 2 reps
+
Every 90 seconds, for 6 minutes (4 sets):
Snatch Lift Off + Squat Snatch x 1 rep @ 65-80%
+
Every 90 seconds, for 6 minutes (4 sets):
Squat Snatch x 1 rep
B. Get a game plan for tomorrow. Determine if you should go Scaled or Rx. Have fun and be HAPPY!
17.3 OPEN Workout
RX
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
Etc…
Scaled
Prior to 8:00, complete:
3 rounds of:
6 Jumping chin-over-bar pull-ups
6 Squat snatches or power snatches with overhead squats permitted (45/35)
Then, 3 rounds of:
7 Jumping chin-over-bar pull-ups
5 Squat snatches or power snatches with overhead squats permitted (75/55)
*Prior to 12:00, 3 rounds of:
8 Jumping chin-over-bar pull-ups
4 Squat snatches or power snatches with overhead squats permitted (95/65)
*Prior to 16:00, 3 rounds of:
9 Jumping chin-over-bar pull-ups
3 Squat snatches or power snatches with overhead squats permitted (115/75)
Etc…..