Tuesday, November 5
Three parts today: 1) Overhead squat, spending time on positions and technique with pausing reps. 2) Conditioning, combining movements we want to keep fresh for Open 20.5. 3) Bike/Row Recovery ACTIVATION 3 Rounds: 30 Single Unders 15 AbMat Sit-ups 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats
Overhead Squat (5 x 1+1, 5 x 1)
On the Minute x 10: Minutes 1-5 - 1 Pausing OHS + 1 OHS Minutes 6-10 - 1 OHS Set #1 - 50% of estimated 1RM OHS Set #2 - 52% Set #3 - 54% Steadily climb from here, building to a *moderate* but not a heavy for the day. Positioning over anything else. In the first five minutes, we have two reps per minute. The first is a pause of 2s in the bottom, and the second has no pause. In the second five minutes, we have a single rep per minute, and there is no pause.
High Noon (Time)
5 Rounds, resting 1:00 between: 15/12 Calorie Row/Bike 9 Overhead Squats (95/65) 3 Bar Muscle-Ups *Score is slowest round of the 5 Combining movement patterns we could see in the final week of the Open. The rest period between sets allows us to regroup between rounds, to fine tune our positions and technique. It is not about absolute intensity, and more so to preserve the quality of our movement. OHS barbell is intended to be on the lighter side. Unbroken each set. Bar Muscle-Ups should be a quick set as well, which we can modify with less volume, or a different movement based on where we are in our progression.
Metcon (AMRAP - Rounds)
Not for time: 4 Rounds: 30 Calorie Bike, Light 15 Calorie Bike, Hard If we are using a different piece of equipment, complete as: 4 Rounds: 2:30 - Light Pace :30s - Hard Pace
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