Monday
Front Squat Heavy Single - 15 Minutes
This is not our designated PR Day. Goal is to hit 90%+ to Prep CNS for 1RM Next Monday.
Suggested Rep Scheme
5@50%
4@60%
3@70%
2@80%
1@85%
1@90%
If 90% feels good, make 2-4% jump and reevaluate. Try not to force a PR and fail. But if the grease is hit, COOK!
MetCon
12 Minute Open Prep EMOM
1) 20 Wall Balls
2) 20/16 Calorie Row
3) 15 Burpee Box Jump Overs
Cap work at :50 each minute
Keep track of your total reps and follow this chart to see
How Ready Are You For for The Open?
200-220 Reps - Competitive and Ready to Breathe Hard!
180-199 Reps - Ready but you can dig deeper through the pain!
150-179 Reps - Not Bad. Need improvement in lactate threshold.
120-149 Reps - You need more burpees in your life.
>120 Reps - You need more steady state cardio in your life