1/22/14: Day 52

Everyday, the Open gets that much closer. Everyone getting excited??? I know we are at Chemical City. You guys rock, and here's today's workout.

GYM PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Russian Swings
20 Goblet Squats
20 KB Shoulder Press (10 each arm)

Mobility
Roll Back of Shoulders w/LAX Ball - 1min/side
Roll Hamstrings - 1min/leg

Skill/Strength
Push Press 7x3 @ 85%, 2:00 int

WOD
"Heavy Fran"
21-15-9 Reps for time
Thruster (135/95)
C2B Pull-ups
15:00 cap


OLY CLASS

EMOM for 10min
1 Snatch Balance
1 OHS (3sec down, 3sec hold in bottom)

EMOM for 8min
2 Hang Muscle Snatch

EMOM for 12min
1 High Hang Snatch (Squat)


SMOLOV PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Russian Swings
20 Goblet Squats
20 KB Shoulder Press (10 each arm)

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Back of Shoulders w/LAX Ball - 1min/side

Skill/Strength
Push Press 7x3 @ 85%, 2:00 int

WOD
"Heavy Fran"
21-15-9 Reps for time
Thruster (135/95)
C2B Pull-ups
15:00 cap

Squat Cycle
1x3 @ 60%
1x3 @ 70%
1x4 @ 80%
1x3 @ 90%
2x5 @ 85%

That's all, kids. I know I'll hear lots of complaints about this one. :)