WEDNESDAY

#johnny

(A1) Bench Press 
6 Sets x 5 Reps
Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.

(A2) Handstand Walk between sets of Bench.

(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/16
1/2 Gasser
12 x Box Jumps: 30/24

Open Prep Extras (Perform in any order)
(1) Sprint
50 Cal Row
10 Burpees over the rower

(2) Front Squat
1x5@65%
3x3@75%
2x2@85%

(3) Death By Rope Climb (From MU arm)
Start with 3 assent the first minute, then
Perform 4 the next minute, & so on until you run out of time.

TUESDAY

#jerf = just eat real food

(A) Clean Complex:
Power Clean + Clean + Push Press (no jerks)
Quickly build to a heavy
-THEN-
2x2@70%
2x2@80%

(B) 10 mins AMRAP:
10 Power Cleans: 60/40/35
15 Wall Balls: 9/6kg - 10/9ft
30 Double unders

MONDAY

(A) Back Squats
2x3 @ 70%
1x2 @ 80%
1x2 @ 85%
2x1 @ 90%

(B) 9 min AMRAP
8 Power Snatch: 40/30/20
8 Pull ups
8 Power Snatch: 45/35/25
8 pull ups
8 Power Snatch: 50/40/30
8 Pull ups
8 Power Snatch: 55/45/32.5
8 Pull ups
Max Reps Power Snatch: 60/50/35 in remaining time

Open Prep Extra’s
5 Sets each
(1a) 20 DUs + 5 HSPUs
(1b) 3 MUs + 5 Dips
NOTE: Perform 1 set of 1a then perform 1 set of 1b. Recover as needed between sets.

Barbell Conditioning

Some of Saturdays Open Prep Team

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Barbell Conditioning
Use one barbell and change weights during recovery period.

4 Snatches + 8 CJ: 50/35/25
3 Snatches + 7 CJ: 52.5/37.5/27.5
2 Snatches + 6 CJ: 55/40/30
1 Snatch + 5 CJ: 60/43/32.5
Recover 4 minutes
1 Snatch + 5 CJ: 60/43/32.5
2 Snatches + 6 CJ: 55/40/30
3 Snatches + 7 CJ: 52.5/37.5/27.5
4 Snatches + 8 CJ: 50/35/25
NOTE: There is 2 minutes recovery after every round, except between the rounds of 1 Snatch + 5 CJ (4 minutes)

FRIDAY

Really? Was there ever any doubt?!?!!!

A) Hang Power Clean + Power Clean + Push Jerk

In 4 lifts, Quickly build in load to something challenging.

-THEN-

2 Sets at 70%

2 Sets at 75%

2 Sets at 80%

B) 12min Rocket Ride

10 Thrusters: 35/25/20

30 Double Under's

10 Thrusters: 40/30/25

30 Double Under's

10 Thrusters: 45/35/30

30 Double Under's

10 Thrusters: 50/40/35

30 Double Under's

10 Thrusters: 55/45/40

30 Double Under's

10 Thrusters: 60/50/43

30 Double Under's

Then Max rep Thrusters: 65/53/43

Open Prep Extra’s (Can be done in any order)

(1) Strict Toes to Rings: 4 Sets x 5 Reps

(2) L-Sit: Accumulate 2min

(3) Ring Dips: 1 Set x MAX reps

-THEN- 4 Sets x 70-80% 

(4) Row 6 intervals of 40:20 aiming for 15/12 Cal

NOTE: Look in favourites of C2 Monitor for 40/20