Friday, 012717

Join us for Friday Night Lights each Friday during The Open. 

Reminder: programming below is not intended to ALL be completed.  

Each Athlete should have a focus. The below volume is for those athletes to attack where they needed focus. Want to discuss? Email in and we schedule a time to chat. 

Weightlifting / Strength: 

A. Snatch – 7 singles at above 85% 

B. Push Jerk or Split Jerk – 4 x 3; climbing no higher than 90% of your 3RM in either 

C. Front SqT – cluster of 1.1.1 to max ; rest 10 count between reps 

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Conditioning: 

A. Running clock 

15-12-9

Cal Bike 

Power Snatch 135/93

Strict HSPU 5/3’ Deficit 

rest 3 min 

18-15-12 

Cal row 

Russian KB Swings 70/53

GHD Situps 

Box jump overs 30/24

rest 5 min 

21-15-9 

Hang power cleans 

Ohs 115/83 *masters and opens athletes – females can use 73#

Heavy wall balls 
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Training Options / Add ons 

A. 35 db manmakers 40/30lb each hand 

B. Max L-Sit hold + accrue 3-5 min of l sit *build on prior weeks 

C. Crossover summery full routine 

D. 50 pvc dislocates
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Rowing: (aerobic piece)

10 min at :30 hard :30 easy 

Into 10 min at 80%

Rest 5 min

10 min hard effort but consistent pace