Competition (01/25/16)

 In Competition

REGIONAL PREP

A. Correctives
Scapular Wall Slides
20

Tall Kneeling KB Press
15/side

B. Gymnastics + Warmup
4 Rounds:
Min1: 30sec HS Hold
Min2: 30sec Hollow Hold on Rings
*Free standing HS hold if possible. If not use wall

C. Weightlifting
Push Jerk
12min to work to a heavy single

D. Strength
Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%

E. Metcon
6 Rounds for time:
3 Push Jerks (185, 130)
6 Front Squats (185, 130)
9 C2B Pull-ups
*15min cap

 

OPEN PREP

A. Weightlifting
Push Jerk
12min to work to a heavy single

B. Strength
Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%

C. Metcon
6 Rounds for time:
3 Push Jerks (155, 105)
6 Front Squats (155, 105)
9 C2B Pull-ups
*15min cap

 

Recent Posts
  • Sarah Schulz King

    A & B done
    C worked up to 135
    D ended at 6 x 145 (85%)
    E 10:22 105#, C2B first 2 rds, switched to PU bc my hands were ripping

  • Karlie

    A/B done
    C 100# shoulders and back just not feeling it
    D. [email protected],105,115
    E. 12:28 95#, c2b