PROJECT OPEN DAY 1 +Weekly Preview: Monday, August 31, 2015

Project Breakdown is now Project Open

(A) 3 Min Muscle Mash + Equipment Set Up for Mobility + Lifting

(B) Back Squat 8 x 5, increasing in weight, after every exercise in the mobility cycle

(C) Choose Weightlifting (D) OR Powerlifting (E) for the next 5 weeks!

(D) Weightlifting

Snatch Balance + Overhead Squats (2+2) x6 @ 55-70%

Snatch Pull + Power Snatch (2+1): 1 @ 50%, 2 @ 60%, 2 @ 65%, 2 @ 70%

(E) Powerlifting

Prowler Circuit

Up to 10 Sets of
5 Fast Prowler Pushes (up+down=1)
5 Snatch Grip Press
8-10 Palms Out Barbell Rows
15 Heavy RKB Swings
Rest as needed before next set

(F) Time Permitting

  • 5 min AMRAP of: 10 2-KB-Thrusters, 1 Sprint to Gate and Back, 5 Pull Ups
  • Easy Jog
  • 5 min of core work
  • Mobility
 PROJECT OPEN WEEK 1

PROJECT OPEN WEEK 1