Note to all followers, this is going to be a deload week.
CF open WOD 16.5 redo
+
10 min recovery
or
A. Power Clean, 1 rep every :60 x 10 sets -- start light end moderately challenging
B. Back Squat, 2-2-2-1-1-1 rest 2 min (all tad higher than moderate)
C. 30 minute low effort flow work:
3 CTB
3 T2B
6 Full Stand Burpees
600m row
90 sec running
90 sec Front Bridge
12 Push ups
120 sec Assault bike
A. 135--> 225
ReplyDeleteB. 255-255-255-275-275-275
C. Done
Hi Kyle , What is the goal now , post open ? For those who will not go to regionals?
ReplyDeleteHey Diego, I am going to run everyone through a deload week to try to alleviate some stress. Then going to run a 6 week prepatory phase consisting of strength training, moderate effort aerobic cyclical pieces, Olympic lifting (both intense and skill), and some touches on gymnastic competency. Feel free to email me some of your goals. Kyle@portcrossfit.com
ReplyDeleteI dont want bother you . I can Add some cyclical work (rower) in the morning or weakness , this might be interesting stuff? Thanks!
ReplyDeleteA. 95--> 160
ReplyDeleteB. will be subbing squat work with an 11 week glute program (bulgarian split squats, front rack step ups, hip thrusters)
C. Completed
Monday March 28th 2016
ReplyDeleteA. Power Clean, 1 rep every :60 x 10 sets -- start light end moderately challenging
210
B. Back Squat, 2-2-2-1-1-1 rest 2 min (all tad higher than moderate)
225-245-245-265-265-265
C. 30 minute low effort flow work:
3 CTB
3 T2B
6 Full Stand Burpees
600m row
90 sec running
90 sec Front Bridge
12 Push ups
120 sec Assault bike
3rds
A. 135-235
ReplyDeleteB. subbed single leg work