11.6 – High Noon
On the Minute x 10:
Minutes 1-5 – 1 Pausing OHS + 1 OHS
Minutes 6-10 – 1 OHS
Set #1 – 50% of estimated 1RM OHS
Set #2 – 52%
Set #3 – 54%
Steadily climb from here, building to a *moderate* but not a heavy for the day. Positioning over anything else.
In the first five minutes, we have two reps per minute. The first is a pause of 2s in the bottom, and the second has no pause. In the second five minutes, we have a single rep per minute, and there is no pause.
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups
Combining movement patterns we could see in the final week of the Open.
The rest period between sets allows us to regroup between rounds, to fine tune our positions and technique. It is not about absolute intensity, and more so to preserve the quality of our movement.
OHS barbell is intended to be on the lighter side. Unbroken each set.
Bar Muscle-Ups should be a quick set as well, which we can modify with less volume, or a different movement based on where we are in our progression.
Modify volume – 2 or 1 rep per round
CTB Pull-Ups – 6 reps per round.
Assault Bike – 12/9 Calories
Erg Bike/Ski Erg – Equal Calories
Running – 200m Run