FEB 13th - 2019 OPEN PROGRAM
WARMUP
8 burpees otm x 6 min
MOBILITY
Foam roll for 5 min - hit back, shoulders, glutes, hamstrings, glutes
10 banded good mornings + 10 walking lunges x 2
1 min standing straddle
1 min elevated lat
20 jumping jacks
x 2 rnds, about 20 min
Back Squat 5x5, super set with 3 high box jumps (focusing on explosive hips and high jump vs doing the jumps fast)
ACCESSORY
10 ring dips + max strict false grip ring pullups x 4 rnds nft
WORKOUT
8 min AMRAP
10 DB power cleans 50/35# + 10 burpees
MARGAUX 2019 GAMES PREP
WARM UP
125 double under then 20 du otm x 6 minutes with singles in remaining time
mobilize 45 minutes
include 10 grh + 10 r hyper x 4 rounds
METCON 1
21 deadlift 225/155 + 21 hspu 15-9 then 21 deadlift + 50 ft hspu then 15-9 for time
rest as needed
WEIGHTLIFTING
Jerk 6x2
Bench Press
5x5
squat 3 sets of 10
barbell bent over row
5x5
METCON 2
15/12 cal AB + 10 burpee over bench + max chest to bar pull ups rest 2 min x 4
no accessory