Competition (01/19/16)

 In Competition

REGIONAL PREP

A. Correctives
2 Rounds of:
8 Straight Leg Sit-ups
10 Jane Fondas (per side)
20 Glute Bridges

B. Gymnastics + Warmup
8min Alt EMOM:
4-6 UB MUs
14 Pistols (alt)
*Complete russian dips if not able to complete MUs

C. Strength
Every 2min for 12min:
4 Tempo Back Squats
*4sec negative, 2 sec pause, explode to top. Across. Build to a heavy of 4 before starting E2MOM

D. Barbell Conditioning
3min EMOM:
20 DUs + 4 Squat Cleans (155, 105)
-rest 1min-
3min EMOM:
20 DUs + 3 Squat Cleans (185, 130)
-rest 1min-
3min EMOM:
20 DUs + 2 Squat Cleans (225, 155)
-rest 1 min-
3min EMOM:
20 DUs + 1 Squat Clean (265, 185)
*Pick weights that will allow for successful lifts

E. Conditioning
Air Bike
8 Rounds of:
40sec on
20sec off
*Score is lowest calories during any 40sec effort. Come out strong, but stay consistent

 

OPEN PREP

A. Correctives
2 Rounds of:
8 Straight Leg Sit-ups
10 Jane Fondas (per side)
20 Glute Bridges

B. Strength
Every 2min for 12min:
4 Tempo Back Squats
*4sec negative, 2 sec pause, explode to top. Across. Build to a heavy of 4 before starting E2MOM

C. Barbell Conditioning
3min EMOM:
20 DUs + 4 Squat Cleans (135, 95)
-rest 1min-
3min EMOM:
20 DUs + 3 Squat Cleans (155, 105)
-rest 1min-
3min EMOM:
20 DUs + 2 Squat Cleans (185, 130)
-rest 1 min-
3min EMOM:
20 DUs + 1 Squat Clean (225, 155)
*Pick weights that will allow for successful lifts

D. Conditioning
Air Bike
8 Rounds of:
40sec on
20sec off
*Score is lowest calories during any 40sec effort. Come out strong, but stay consistent 

Recent Posts
  • Sarah Schulz King

    Regional A, B, done
    C @ 140#
    D did Power Cleans for my back, 10 DUs bc they are slow… 85, 105, 120, 135
    E 8 calories

  • Matt McDonald

    A. Done
    B. Mups only
    C. 205 across. Mean
    D. No go, calfs are sore from shit pot of dubs Saturday
    E. No go.

  • Camille Goldman

    Open
    A. Done
    B. 120#
    C. Done sets of 85, 95, 105, & 115
    D. Done 50 calories total

    30 Pull-ups and T2B