2017 REGIONAL & OPEN PREP
1 Snatch, Above Knee
*Pause with bar above knee for 2 sec. Build to a moderate/heavy weight before starting EMOM. Use for as your limiter. If lifts are feeling good, feel free to build.
Tempo Back Squats
*3 sec negative, no pause in bottom, 1 sec ascent, 1 sec at top. Let tempo decide load. Building. Make 5-10lb jumps each working set.
**Make this a legitimate squat session today. Plenty of warmup sets. Full 2min rest between working sets, push hard but keep tempo. Whenever someone tells me we didn’t do enough volume on a 5×5 squat day, I know they didn’t go heavy enough and/or dedicate enough time to their squats. A true 5×5 should be taxing!
2min to complete:
Then AMRAP of Burpee Pull-ups in remaining time.
Rest 1min after each round.
*Rx – Pull-up bar must be at least 6″ above reach. Score is total burpee pull-ups
*That’s it for today. Resist the urge to do more. Metcon volume will go up as the week goes on.