End of Open Happy Hour (or several hours, or all night, you decide). Let’s get together for some drinks and reminisce about how great the 2017 Open was. Or let’s get together and drink away the sorrows of how bad the Open was. Either way, let’s get together and drink. Saturday night at 7pm at Queen City Exchange (32 W Court St, three blocks north of the gym). Bring friends, family, coworkers, and enjoy each others company.
Only one week left of the Open. We had a repeat for 17.4, and Dave Castro said it in the Cool Down show of 17.4, that lots of people guessed 17.4 and 17.5 won’t be a big surprise either, which means: HOW ARE THOSE DOUBLE UNDERS? We have always seen Thrusters in the last workout. I am thinking they will be dumbbell Thrusters this year, but what do you think? Either way, it is sure to be a grueling workout, as any workout with Thrusters is. I hold my prediction that 17.5 will be an AMRAP of DB Thrusters and Double Unders, maybe something like 3 Thrusters, 25 Double Unders, 6 Thrusters, 50 Double Unders…
At the conclusion of the Open (officially first week of April), we will move back into a 10 week Wendler Cycle. Just like in the fall, we will have a week of testing, followed by 2 4 week cycles of Wendler 5-3-1, and then a retest week. We will be hitting each of the four power lifts every week: Back Squat on Mondays, Bench Press on Tuesdays, Deadlifts on Wednesday, and Shoulder Press on Fridays. Thursdays will be a make-up day for any lift that you cannot make during the other days. Because this takes up a fair amount of time in class,the workouts will become noticeably shorter, but we will continue to have longer, and often partner, workouts on Saturdays. For planning, our retest week will be the first full week in June.
Monday:
10-9-8-7-6-5-4-3-2-1:
DB Floor Press (moderately heavy)
Strict Pull-ups
25 Double Unders after each set of Pull-ups
Additional Work:
Snatch: 2@60%, 2@65%, 3×2@70%, 2@75%
Snatch Pull: 4-4-4-4 @ 90%
Back Squat: 4-4-4 @ 80%
3 Rounds at steady pace:
10 Strict Toes to Bar
20 Hip Extensions
Tuesday:
16 Min EMOM:
Min 1: 10 DB Thrusters 50/35
Min 2: 3 Rope Climbs or 1 Peg Board Ascent
Additional Work:
Assault Bike
30 Calories (45 Cal Airdyne)
Rest :30
20 Calories (30 Cal Airdyne)
Rest :20
10 Calories (15 Cal Airdyne)
Rest :10
20 Calories (30 Cal Airdyne)
:20 rest
30 Calories (45 Cal Airdyne)
Wednesday:
Front Squat: 4-4-4 @ 80%
5 Min AMRAP:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
5 Min AMRAP:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Additional Work:
Clean and Jerk: 2@60%, 2@65%, 3×2@70%, 2@75%
Clean Pull: 4-4-4-4 @ 90%
10 Min EMOM:
Odd: :15 L-Sit
Even: 1 min D-ball Hold 150/100
Thursday:
15 Min Weightlifting of Choice (Bench Press, Shoulder Press, Back Squat)
20 Min EMOM of 2 Movements that need work:
Minute 1: Movement 1
Minute 2: Movement 2
Friday:
TBD based on Open 17.5
Saturday:
Open 17.5
Happy Hour 7pm at Queen City Exchange (32 W Court St)
