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
Rachel H
Frank D
Mike M and Joe D
Frank P
ADVANCED
MFRT:
3 Rds
1 Press
3 Push Press
Rest 10 sec
18 KB Swings
Rest 2 Min
Training:
"Overflow - ADV"
2 Rds
50 Air Squats
25 Burpees
FIRE-BREATHER
MFRT:
Post loads, time and thoughts to comments.
Training Notes:
Press/Push Press/Hang Snatch/Power Snatch/OHSQ - Using the same weight for each movement complete 1 Press and 3 Push Press/complete 1 Hang Power Snatch, 2 Power Snatch/3 OHSQ - Increase loads each round
MFRT:
3 Rds
1 Press
3 Push Press
Rest 10 sec
18 KB Swings
Rest 2 Min
Training:
"Overflow - ADV"
2 Rds
50 Air Squats
25 Burpees
FIRE-BREATHER
MFRT:
3 Rds
1 Hang Power Snatch
2 Power Snatch
3 OHSQ
Rest 10 sec
18 KB Swings
Rest 2 Min
Training:
"Overflow"
2 Rds
25 OHSQ 115/75
25 Burpees
Post loads, time and thoughts to comments.
Press/Push Press/Hang Snatch/Power Snatch/OHSQ - Using the same weight for each movement complete 1 Press and 3 Push Press/complete 1 Hang Power Snatch, 2 Power Snatch/3 OHSQ - Increase loads each round
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