Monday 2/20/17

Monday 2/20/17

And here we go……Week 1 of the Open has arrived.

Live Viewing Party – Join us Thursday night at 8 pm to see the live announcement of 17.1.

Thursday Night Throwdown – If you are interested in giving your team a point boost right off the bat, tell your Team Captain you’re in for this Thursday night. Thursday night athletes earn 2 additional points for their teams for volunteering.

Gym Closures – We are hosting a seminar this weekend. Several classes are cancelled.

Schedule This Week:
Thursday, Feb 23: 6 am, 7 pm (Open gym). 17.1 Viewing Party & Throwdown @ 8 pm
Friday, Feb 24: 6 am & 7 pm (Open gym). Open competitors: You may get scored this day or use this day as practice.
Saturday, Feb 25: 9:30 am at Larry Bell Park (Weather permitting. Otherwise cancelled. Intended for non Open competitors.)

17.1 Saturday Night Lights @ 6:00 pm

We want as many people here as possible to get scored for 17.1 on Saturday night. Bring food and drink to share. Rally your teammates to get sweaty and have a good time. FYI: You may not enter the gym prior to 6 pm. If you are available to judge, please let Mario or Ivy know.

Everyone should plan to cheer on your fellow gym goers whether you are participating in the Open or not. This is the only week we will have this many people competing at the same time. Nothing good starts before 8 pm on a Saturday night anyways….stop by on your way out!!

Sunday, Feb 26: Closed.

Warmup
Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups

Skill

5-10 Minutes

Levels 2-4

Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1

10 Turkish Getups (5 per side, alternating)

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Snatch Pulls
Work up to a weight heavier than your 1RM Snatch.

B. 12 Minutes E2MOM (6 sets)
3 Power Snatch
Increase weight each set.

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3x
Snatch Pull + Hang Power Snatch
Increase weight each set

Levels 0/1

6-8 Sets

5/5 Double Kettlebell Single Leg Deadlifts
8 Broad Jumps
5 Slow Pushups (3 seconds down, fast up)
30 second Elbow Plank

Conditioning

“Wrong Questions”

10 Minutes AMRAP

Levels 3/4

5 Ring Muscle-ups
15 Front Squats

L4 – 135/95
L3 – 115/75, sub low ring band assisted muscle ups OR bar muscle ups

Level 2

5 Pull-ups
10 Box Dips
15 Goblet Squats

Level 0/1

5 Ring Rows
10 Box Dips
15 Goblet Squats