13.4

Ginny and I are trying to get an idea of who will be able to be there on Saturday. If you plan on coming, let one of us know or post it here. We will be talking a lot about The Open (registration started today) and about how we will be getting prepared. We want to see more and more finishes like these:

Oly Strength

1. 3 Push press + 1 jerk

            2 x 1(3+1) @ 50%(of jerk), 2 x 1(3+1) @ 60%, 2 x 1(3+1) @ 65%
2A. Hang power snatch (below knee) 4 x 3 @ 50% (of snatch)
2B. Muscle snatch 4 x 3 @ 35% (of snatch)

Squat Strength
Back Squat
        Warm Up 1 x 2 @ 60%, 1 x 2 @ 65%
        Work Sets 2 x 6 @ 70%

   I did not mention this at the beginning of the week so here you go:

            Since we transitioned straight into the Swords' Cycle without maxing out in between

            Estimate your new maxes for this 7 week cycle. Add 5-15 lbs depending on how you feel.

            If the weight becomes too much during the cycle, back off to your previous max.

WOD
Class WOD

Goat/Engine WOD

Sprint 300 meter Row (report time)

     rest 1 minute

AMRAP in 6 minutes of: (report reps)
15 Box jumps, 24"/20" box
115/75 # Push press, 12 reps
9 Toes-to-bar

        rest 1 minute
75 double unders (report time)


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