To each of you who endured and completed each of the 2015 Opens work outs, Congratulations and job well done. You just took part in the largest fitness event ever held with over 200,00 participants from all over the world. Thank you to each and every one of you who took part in our Friday Night Lights events and a HUGE thanks you to all of the judges who made themselves available to ensure the standards were upheld.
With the end of one season, so begins another and this is our opportunity to take care of some testing and getting a feel for where the training for the group needs to go. We’ll be getting back to the basics of strength and conditioning and likely introducing you to some new movements.
If you are not already keeping a record of your lifts and performances, now is the time to get started. Knowing your 1, 3 and 5 Rep Max for lifts will be crucial for choosing the proper load in future workouts and looking back at these numbers in the coming months will be a great reminder of where you were and show you where you are going.
A: Front Squat 6, 4, 2 @ 40X1; rest 3 minutes b/t sets. Start moderate and build per set.
B: 1 Rep Max Front Squat- 3 attempts if needed.
C: 1 Rep Max Weighted Pull Up
D: 500 Meter Row For Time