Preparing for opening day, two years ago today!
Working in teams of four, OPWAAT:
Strength
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Utilizing 94% of load from Monday (2014.10.27), Front/Back Squat, 5 x 4-8
Do 4 front squats, rerack bar, take a breath, then immediately do 8 back squats. Five sets; get some.
Conditioning
10 minutes, as many rounds as possible:
Strength
Work up to a heavy single in complex of 1 Pause Snatch (3 full seconds at knee) + 1 Overhead Squat.
Conditioning
21-15-9:
Strength
Every minute on the minute for 10 minutes: 2 Press + 2 Push Press + 2 Jerks
Add (or remove) weight between rounds at athlete’s discretion. Keep form tight.
Conditioning
4 rounds :
1 minute rest
Strength
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Utilizing 75% of max Front Squat, Front/Back Squat, 5 x 4-8
Do 4 front squats, rerack bar, take a breath, then immediately do 8 back squats. Five sets; get some.
Conditioning:
In 10 minutes complete 75 double unders, then, in time remaining complete as many rounds as possible of the ascending ladder: