0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Up Dog to Down Dog
Samson Stretch
Infant Squats (VIDEO)
Specific Warm-up
3 Rounds
5 Front Squats @light to moderate weight
10 Lying Straight Leg Raises
Strength
Front Squats
3x4 @75-80%
3x3 @80-85%
FOCUS:
Cycling a heavy weight, this helps prepare for the rep max in week 7 as well as being able to breath and move under heavy load which helps for The Open
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes
Endurance Prep
2-3 Rounds
5 Russian KB Swings
4 Alt. DB Snatch
2 Burpees
Endurance:
AMRAP 10
10 Russian KB Swings @53/35
8 Alt. DB Snatch @50/35
6 Burpees
SCORE: Rounds + Reps
FOCUS:
Lower body muscular endurance
BEGINNER: 26/18, 25/15, Up Downs
SCALED: 35/26, 35/20
Rx+: 70/53, 70/50
JACKEDuary Day 2
50 Plate Calf Raises (VIDEO)
50 Empty Barbell Curls