CLIENT TRAINING PROGRAM: MATT MERRILL

Matt is a husband and and father, looking to make consistent progress and increase his standings in the OPEN each year.

As he is a couple years in the game, getting stronger and developing more power is one of our biggest priorities right now.

Matt is coached by OPEX HQ Head Coach Sean McGovern.

A) Back Squat

Did 225lbs on AMRAP
Got- 5 reps, 3 reps, 2 reps

B) 60s All out:
row for meters, rest 7 min x6- stabilize results

holding back a touch to get roughy 297 each round. I calculated the split, if you can get up to 1:41/500m within the first 3 pulls or so, and hold it. That’ll give you the 297m per round

301m
296m
296m
297m
296m
293m

I was definitely gassed. I did feel better though keeping a solid pace instead of fluctuating during the 60 secs. I averaged about 1:43/500m in the first 3 pulls

C) Side Plank:
x36s/side; rest 30s b/t sides, x5

Wasn’t bad until the last set