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Tuesday 03.25.14

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Kristen during one of her 50 toes-to-bar on Saturday. I didn't get it on camera, but I do want to give a shout-out to Susannah, who after finishing her 60 cals on the erg, spent about the next 10 minutes trying desperately to get a T2B, and just before she ran out of time, did get her first ever T2B! Well done to you Susannah! We've had lots of stories like that during the last four weeks, people doing a movement that they hadn't gotten before just because they had not other choice but to do it. That's one of those cool fringe benefits of the Open. One more week!


101 & 201

A. Back squat, 5@75%, 5@80%, 5+@85%

Notes: 2.5 minute clock. This is important: whatever 90% of your 1RM is, which you had been using to base your training percentages off of for the last four week cycle, add 5-10lb to that number and base your percentages for the next four week cycle off of that. For example, if your 1RM is 300, you should have based your training percentages off of 270 (90%). Now, for the next four weeks base your training percentages of of 275-280 (275 if you weren't getting many reps on the final ME sets each week, 280 if you were getting quite a few reps). That will adjust all of your training weights up by 5-10lb as well. Your goal for the next four weeks then is to do as many, if not more, reps on the final ME sets as what you did on the corresponding week in the previous cycle. Going back to the previous example, if 270 is 90% of my 1RM, then four weeks ago I did 5@205, 5@215, and 5+@230 (let's say I got 10 reps). This week I'll bump my 90% up to 280 and my sets will look like: 5@210, 5@225, 5+@240, with my goal being at least 10 on the final set. Make sense? Just add 5-10lb to your 90% and try to match or beat your reps on the last set each week. Simple.

101

B. ME UB strict pull-ups + ME UB kipping pull-ups, 3 sets

201

B. 5 weighted strict pull-ups + ME UB kipping pull-ups, 3 sets

Notes: 2:30 clock. 201's should do the weighted pull-ups with either a DB or KB held with the feet so you can easily drop it and go right into your ME UB kipping pull-ups.

+

101 & 201

For time:
Row 1k
100 DU
75 wall balls 20/14# 10/9' target

Notes: Depending on numbers, we'll use a staggered start for this one.

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