Fri, 02/09/2018

February 9, 2018

 

 

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

 

L2
Sub Knee Raise/Knee to Chest for T2B
Sub Pull-Ups for C2B
Sub Jumping Bar MU for Ring MU or
30 Push Ups

L1
35 Wallballs
30 Singles
25 Box Step
20 Sit Ups
20 Ring Rows
15 Burpees
10 Hang Cleans
10 Push Press
10 Hang Muscle Snatch
10 Push Ups

 

 

Notes:

With a high rep count and a longer workout, we want to manage our rest effectively today. A good rule of thumb for finding appropriate sets is aiming to keep rest to less than 10 seconds per break. If athletes can do that, they are consistently moving forward, even if sets are small. We can group these movements into a couple different categories. The movements today that will be broken up into sets are the wallballs, toes to bar, chest to bar, and jerks. There is no wrong way to approach those sets as long as athletes are keeping the rest between to a minimum. The movements today that require a smooth, steady pace are the double unders, box jumps, and burpees. Finding one speed for all reps is better than short bursts followed by rest. The remaining two barbell movements, the cleans and the snatches, should be taken in singles from the beginning. This allows athletes to keep working while prioritizing good movement. For athletes who get to the ring muscle-ups, taking the extra time to gather yourself before the jump up leads to better movement and bigger sets.

 

 

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