Tuesday - OPEN for Open Gym 3-6pm!

September 3, 2019

OPEN GYM TODAY FROM 3-6PM!

 

Hey guys! Since Dorian has been so good to us, we will OPEN from open gym again today from 3-6pm! There will be no organized classes however Coach Matt and Reebs will be there to help you follow the programming below! You can do any (or all) of the following sections...SO MANY OPTIONS! There must be something that strikes you fancy ;)

 

Tuesday Sept. 3, 2019

 

Open Gym (3-6pm)

 

D) Warm-up, Mobility and Activation:

 

2 minutes of cardio followed by, 2 sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position 

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

12 Alternating Bowler’s Squats 

12 Alternating Cossack Squats

12 Band Pull-Throughs 

 

O) Strength - Hang Clean + Clean + Jerk

 

Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Clean + Jerk

 

*Sets 1-2 - 65-70%

*Sets 3-4 - 70-75%

*Sets 5-6 - 75-80%

*Sets 7-8 - 80-85%

 

R) Barbell Cycling Conditioning Intervals

 

Every 4 minutes, for 20 minutes (5 sets) for times of:

400 Meter Run or Row

10 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

 

I) Upper Body and Core Accessories

 

Every minute, on the minute, for 12 minutes (3 sets):

Minute 1 - L-Seated Dumbbell Press x 10 reps

Minute 2 - Dumbbell Push Press x 15 reps

Minute 3 - Hollow Hold or Rock x 35-45 seconds

Minute 4 - Band Pull-Aparts x 30-40 seconds

 

A) Odd Object Accessories

 

For time:

100 Meter Overhead Kettlebell Carry (2-KBs) 26/35

400 Meter Farmer's Carry 35/53

100 Meter Overhead Single arm Kettlebell Carry 53/70

 

N) Metabolic Conditioning:

 

For time:

100 Burpees

*EMOM 5 Power Snatch 65/95

 

Directly into:

 

500 DUBs (2:1 singles)

*EMOM 5 Overhead Squats 65/95

 

 

 

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