140203 ~ 4 Weeks Until The Open!!

What a great turnout at the Open Prep. Seminar yesterday afternoon!!  We are only 4 weeks out.....now is the time to prepare!  Conditioning, Eating, Hydration, Mental Prep, and Mobility.....these are the keys to our success!!  If you couldn't make it to the seminar.....but are still thinking about please see one of your coaches!

The Open is for everyone!! Step up to the challenge and Sign Up!! Go Team Canuck 2014!!

Conditioning #1

13.5

**Compare to 130406**

AMRAP in 4 minutes 
15 Thrusters (100/65#)
15 Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes- time extends to 8 minutes
If 180 reps (6 rounds) are completed in under 8 minutes- time extends to 12 minutes
If 270 reps (9 rounds) are completed in under 12 minutes- time extends to 16 minutes
Etc.

then...

Skill/Strength

"Tabata & The Beast"

3 min to complete:

4 - Power Clean - Hang Clean - Squat Clean - Jerk Complex (135/95#)

then...

Tabata Box Jumps x4

3 min to complete:

4 - Complexes

then..

Tabata Double Unders x 6

3 min to complete:

4 - Complexes

then

Tabata Clean & Jerk x 8

Cash Out

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russian Swings

 

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