Open Phase, Week 7, Day 5

OPEN WORKOUT 16.3 Full Effort to be performed on SATURDAY!

 

Team Soul Training Pro:

NO AM SESSION

 

PM SESSION

Weightlifting

Jerk from Rack;
2×2@65% 2×2@70% 1×2@75% 1×2@80% 3×1@85%

 

Conditioning

6x
400m Run
30/25 Calorie Air Bike
1:30 Rest

 

Accessories

A) Paused, Back Extension on GHD (SLOW); 4×5

B1) Prone Hollow; 0:10
B2) Low Plank with Scap Protraction/Retraction; x10 (SLOW)
B3) Low Side Plank; 0:30/side
x5 Sets B1-B3, Rest 1:00 between rounds

 

Team Soul Training Development:

NO AM SESSION

 

PM SESSION

Weightlifting

Jerk from Rack;
2×2@65% 2×2@70% 1×2@75% 1×2@80% 3×1@85%

 

Conditioning

4x
400m Run
25/20 Calorie Air Bike
1:30 Rest

 

Accessories

A) Paused, Back Extension on GHD (SLOW); 4×5

B1) Prone Hollow; 0:10
B2) Low Plank with Scap Protraction/Retraction; x10 (SLOW)
B3) Low Side Plank; 0:30/side
x3 Sets B1-B3, Rest 1:00 between rounds