AWF Grand Open Starts Today

10931727_785445254838198_7933740583820197733_n

 

The American Weightlifting Federation Grand Open starts tomorrow at 11am. Coach Stacey is lifting tomorrow and the event goes all weekend. This is the birth of a new weightlifting federation and is going to be something special. Floelite will be live streaming it and they wrote a great article here about the event and why to watch it.

 

FRIDAY

BASE

Strength: Push Jerk
3×3 as 70-80% warmup, then

Split Jerk
Find a max single

WOD: 21-15-9-6-3
Squat Clean Thruster 95/65
Pull-Up
Push-Up

PLUS

Strength: Push Jerk
3×3 as 70-80% warmup, then

Split Jerk
Find a max single

WOD: 21-15-9-6-3
Squat Clean Thruster 95/65
Pull-Up
Push-Up

SkWAT Team: Clean Position Rack Pull, above knee position
4 sets of 2

THE PROGRAM

1. GYMNO Warmup: 15m Running Clock, use this as YOUR WARMUP
– Perform total work during the entire minute stretch…

Min 1-3: Perform 1 20’ Rope Climb, 2 Legless Rope Climb, 3 15’ Rope Climb
Min 4+5: Perform 6-10 Bar MU
Min 6-8: Perform 30 Burpees
Min 9+10: Perform 10 Deficit HSPU 5”
Min 11-15: Perform 6 Wall Climb + Forward Roll into Pistol

2. Strength: Push Jerk

3×3 as 70-80% warmup, then

Split Jerk
Find a max single

3. WOD: 21-15-9-6-3
Squat Clean Thruster 115/80
Pull-Up
Push-Up

4. SkWAT Team: Clean Position Rack Pull, above knee position
4 sets of 2

5. Core Work : Work for 10 minutes on Muscle Up to L Sit to Forward Roll from hanging ring position

httpv://youtu.be/-NPIiLwT4nQ