March 7, 2015 admin

03/06/15

Non-Open Competitor’s

1. 10mins: 5-Rep Deadlift – moderate weight

*accumulate 30-40 Sit Ups during 10mins

2. 5 Sets for max reps

:90 AMRAP of 10 Overhead Squats + 10 Pull Ups
:90 Rest

Notes:  There is a 2 round cap on each :90 Set.


Open Competitor’s

1. 15-20mins: 15.2 Open Prep Work

2. 6 Sets at Hard Effort:

:20 Row/Bike (3 sets on each)
1:40 Rest


Competitor’s Program

1. EMOMx5: 1 Back Squat @ 70% – focus on vertical torso and speed

2. 3x 1 Power Snatch + 1 Hang Squat Snatch, rest 2mins – moderate weight

3. 10-15mins: Prep Work for 15.2

4. 2 Sets at 90% Aerobic:

500m Row
:60 Rest
30 Airdyne Calories
:60 Rest

5. 1 Set: :60 Airdyne for Max Calories


“Everything we hear is an opinion, not a fact.  Everything we see is a perspective, not the truth.” – Marcus Aurelius

Open Workout 15.2

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