8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th
Fire-Breather
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips
Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym
ADVANCED
Lift:
Deadlift 9 sets of 3 @ 20X1: 65% of 1RM
Rest 45 sec
Focus is speed off the floor - be explosive
Training:
"Lights Out - ADV"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
2 Wall Ball 20/14
2 Push Ups
4 Wall Ball
4 Push Ups
etc..
FIRE-BREATHER
Lift:
12 Min
Power Clean
Build to a Heavy Single
Training:
"Lights Out"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
1 Power Clean
1 Clapping Push Up
3 Power Clean
3 Clapping Push Up
etc..
Post loads, total reps and thoughts to comments.
Training Notes:
Power Clean - Tough/Challenging Weight
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