Competitors, Week of 1/26/2014

We’re heading into Open season. Expect to see high reps and high volume. This does not mean you should let your form break down. If your form starts to waiver, lower the weight.

Monday:

Open Workout 11.3
AMRAP in 5 minutes:
Squat Clean (165#/110#)
Push or Split Jerk (165#/105#)

Tuesday:
20 Rep Max Back Squat

Wednesday:
30 minute workout
AMRAP in 5 minutes:
Calories on the erg
AMRAP in 5 minutes:
Bench Press @ 225#/145#
AMRAP in 4 minutes:
Calories
AMRAP in 4 minutes:
Bench Press @ 205#/125#
AMRAP in 3 minutes:
Calories
AMRAP in 3 minutes:
Bench Press @ 185#/115#
AMRAP in 2 minutes:
Calories
AMRAP in 2 minutes:
Bench Press @ 165#/95#
AMRAP in 1 minute:
Calories
AMRAP in 1 minute:
Bench Press @ 135#/85#

Friday:
5×3 Where 1 rep = 1 behind the neck push press, 1 snatch balance, 1 + sots press (do not do the sots press part if you cannot maintain correct squat position + behind the neck press), stand up with the bar in back rack. Push Press and Snatch Balance will feel light. Sots should feel heavy.

Handstand walk as many feet as possible in 10 minutes. When you fall, start your hands at the last point where you had control.

Saturday:
15 Bear Complex for time @ 205#/135#

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