9/29/17

Warm Up

2 rounds:
30 double unders
10 passthrough
pushup pyramid
15 empty bar bench

Met Con #1

Everyday Warrior Week #2

Prior to 4:00, complete:
3 Rounds of:
10 Thrusters 75/45lb
20 Double Unders

Prior to 8:00, complete:
3 Rounds of:
8 Thrusters 95/65lb
25 Double Unders

Prior to 12:00, complete:
3 Rounds of:
6 Thrusters 115/85
30 Double Unders

Prior to 16:00, complete:
3 Rounds of:
4 Thrusters 135/95lb
35 Double Unders

Prior to 20:00, complete:
3 Rounds of:
2 Thrusters 155/105lb
40 Double Unders

Jeremey: I made it through 4 Thrusters + 32 Double Unders in the second round of the 135# window.

Met Con #2

10-8-6-4-2 Reps For Time Of:
Bench Press @ BW

  • 12 Box Jumps & 15 Flutter Kicks Between Rounds

Jeremey: 10:45

2/22/17

Probably my last workout before the Open starts!

Warm Up

Shoulder Circuit
Push-up Pyramid
10 Samson – Hip
10 Supine Ring Row
10 Burpee
10 Box Jump
5 Box Jump (High)

Mobility

  • Lax Ball – Scap
  • Chest Stretch

Met Con

10-8-6-4-2

BW Bench Press

-After Each Round-
12 Box Jump (24/20)
60 Flutter Kicks

Jeremey- 13:41 RX+ (165)
Charlotte- 16:17 (110)

Haven’t benched in a long time! Did 9+1 on the first set of 10 then realized I needed to save up a bit more. The rest were all sets of 3’s or 2’s to make sure I had enough in the tank.

Now, it’s all recovery, mobility, sleep, and nutrition before the Open starts on Friday!