PROJECT OPEN DAY 75: Saturday, November 14, 2015

(A) Muscle Mash

(B) Mobility + Front Squats 8x3 ... reach 85% of 1RM by last set if possible

(C) 3x2 @ 90% of 1RM front Squat

(D) 800m Jog

(E) Bench Press Max Out (Find a 1RM for the day)

(F) Circuit Training: 5 circuits of the following

  • x10-20 Abs (Mix and Match: Ab Mat Sit Ups, Toes to Bar, Knees to Elbow, GHD Sit Ups)
  • x10-20 Posterior Chain (Mix and Match: Good Mornings, GHD Back Extension, Bench Hypers)
  • x10-15Snatch Grip Press Behind Neck
  • x16-20 Barbell Lunges (22-85 lbs.)
  • Max Strict Pull (Mix and Match: Bent-Over-Rows, Strict L-Pull-Ups, Strict L-Chin-Ups, Strict Pull-Ups, Strict Chin-Ups, Strict Ring Pull-Ups/L-Pull Ups)