Monday, February 29, 2016

OPEN ATHLETES: Make sure to get your 16.

1 scores in by 5pm Today. Do NOT wait until the last minute: the games site has been known to slow down on Monday due to the huge volume of people adding their scores.

We will announce the team results Tuesday after the leaderboard is finalized, good luck everybody!

Raglan shirts available in our new online store!

Prehab

Stretch Calves
Roll out knots in upper back with lacrosse ball
Couch stretch

Warmup

Grab a theraband:
10 monster walks each direction (front, back right left)
10 squats with band
10 knee outs at bottom of squat with band
Run 400m… without the band 😉

Strength

Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%

Notes: you are allowed only one full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – If you got more than 15 reps last week add 5-10 pounds.
We will be doing this on Monday’s throughout the Open. Record both your 1 rep and your max unbroken reps.

Conditioning

For time:
3 rounds of-
15 OHS
15 Box Jump Overs
Then…
15 Muscle-Ups

Notes: L1: Front Squats 55/35, 20/16, 30 Burpees/30 Ring Rows
L2: OHS 75/55, 30 Burpee Pull-ups
Rx: 115/75, 24/20”

Cool Down

Stretch Calves
Roll out knots in upper back with lacrosse ball
Couch stretch