Monday 3/10/14

This is a bent row performed by starting with the bar on the floor for each rep, and beginning with a flexed upper back. Use the contraction of the lats during the row to help extend the upper back to bring the back into full extension at the end of the pull.

A1. Back squat @40X1; 4-6×4; rest 90 sec
A2. Wtd chin up @41X1; 2-3×4; rest 90 sec
B1. Wtd dips @31X1; 3-5×4; rest 90 sec
B2. Pendlay row @31X0; 4-6×4; rest 90 sec
C. FLR on rings – accumulate 4 min
– chin tucked, hips up, shoulders protracted and humerus externally rotated for the FLR on rings

(Open 14.2 Redo if needed)
A. BS @20X1 – build to a heavy double in 10 min
B. PC cluster; 1.1.1 x 3; rest 10 sec, rest 90 sec (tough)
5 min amrap @open pace:
3 S2OH (75#)
rest 5 min, then…
4 min amrap @open pace:
AD 40 cals
Amrap wall ball in remaining time
rest as needed, then…
1 sets @100%:
15 KBS (1.5pd)
15 NPUBBJ (20”)
Row 250m
rest walk 12 min, then…
1 set @100%:
AD 2 min max cals

(Open 14.2 Redo if needed)
A. PC start at 60% of 1rm add 10# every min until max
rest as needed, then…
5min amrap open pace
10 box jumps 24/20″ sd
10 burpees
rest 12mins
5min amrap open pace
3 MU
20 DU unbroken
– PC is to get CNS preped
– post scores for open pace work


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