"Opens Workout 14.3 Released + Heat Schedule for Friday"(3.14.2014)

HEAT 1 RX- 9:00AM
Bruce Caldwell David Painten Dennis Leung Dave Hobacia

Heat 2 RX: 9:12 AM

Walter Mirrione Jason Lounge Larry F David Clark Senior Tim Green
HEAT 3 – 9:24AM
Nikki Mills-Robles Chris Bradley Mike Fernando Lisa Flaherty

Heat 4- 9:36 AM

Tim Paulus Aimee Levesque Shane Dupont Joe Irvine Ted Fitopoulous

Scaled HEAT 5- 9:48 AM
Melissa De La Vega Nicole Causey Stacie lombardi Jillian McCallum Ashley Greene Trish MurphyJudy Greenfield GinMorningstar Shauna McSweeney Kelly F. Mallory Lemieux

Scaled Heat 6: 10:00 am

Trish MurphyJudy Greenfield GinMorningstar Shauna McSweeney Kelly F. Mallory Lemieux
HEAT 7- 10:12 AM
Punit Patel Jessi Haynes Matt Auger Mike Flynn Amanda Houser Kate Welch Meghan Derba Karen Condon Kathleen Morrissey

Heat 8- 10:24 am

Kate Welch Meghan Derba Karen Condon Kathleen Morrissey

HEAT 9- 10:24 AM
Erin Stuart Jen Bradford Pam Brooks Alana Esterman Susan Antonucci Brett Baker Melissa O’Brien Scott Melton

HEAT 10 RX- 10:36 AM
Mark Condon David Echeverria Matt Donahue John MacDonald Derek Ashworth Jesse Rampsberger

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I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
+
90 Degree Quad Stretch(2 minutes/each leg)
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
row 150 meters
5 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Elbows Flexors + Airdyne Lactate or Aerobic Based
A1. Close Grip Bench Press, 4-6 reps x 4 sets, rest 1 minute.
A2. Weighted Pull Ups Supinated @ 20×1, 3-4 reps x 4 sets, rest 1 minute.
A3. DB Zotman Curls @ 30×1, 8-10 reps x 4 sets, rest 1 minute.
B. 10 Sets of the following @ Hard Effort:
Airdyne Calories 16 seconds, rest 1 minute.
B. Fitness Phase
Bend Intense +Upper Body Pull/Upper Body Push + Posterior Chain
A. Front Squat, 8 sets of 2 @ 60%, on the minute, every minute x 8 minutes.
B1. DB Standing Strict Press @ 40×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Heavy DB Bent Over Row @ 40×1, 6-8 reps x 3 sets, rest 1 minute.
C. Romanian Deadlifts @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C. Competition Phase
Opens 14.3 Workout
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