Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

10 Roll and Reach

10 Bird Dogs

5 Deadlifts (empty bar)

5 Hang Power Cleans (empty bar))

5 Kip Swings

3 Inch Worms

Deadlift (Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1 rep @ 95%)

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Nasty Girls (Time)

3 Rounds

50 Air Squats

5 Ring Muscle Ups or Bar Muscle Ups

10 Hang Power Cleans (115/80)

(KG conv: 52/36)

(sub 12 pull-ups if not doing muscle-ups)