Only a couple more weeks until the OPEN (click here) to register DO IT!! We have 21 members registered as of now, for those of you with excuses here is a good article to answer any of your questions or concerns (click here). Also we will need judges so if you can, please take the judges course. We are more the happy to reimburse you $10, just send us an e-mail with your receipt. We will need all the help we can get. Lets make this an awesome experience.
So this year the workouts will be released Thursday at 5pm, for those of you that want to come in and give it a test run or get judged we will be at the gym on Thursday. Friday we will incorporate the OPEN workout into the program and would like for those of you that are doing the open to come in Friday evening and we will judge you then. We will also be judging Saturday from 10:30 to noon. This is just and outline of what we are planning and of course will have to adjust depending on the workout and your schedule.
2 Sets of
Squat and walk 50′
Table Top stretch :30
Workout of the Day
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%
Six sets of:
Power Clean + Clean
Rest as needed
Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.
60 Box Step-Ups (20″/16″) with Front-Racked Barbell (115/75 lbs)
Partner assisted hip stretch
Please post results to comments