Competition (01/30/16)

 In Competition

REGIONAL PREP

A. Correctives
Glute Bridges
30

Tall Kneeling Pallof Press
15/side

Deadbugs
30 total (15/alt)

B. Barbell Conditioning
15min EMOM:
2 TnG Clean Deadlifts
2 TnG Power Cleans
2 Hang Squat Cleans
*Across. Score is weight used

C. Gymnastics + Conditioning
For time:
5 Rounds of:
5 MU
15 Wall Balls (20, 14)

D. Conditioning
6x400m Run
*1:1 work rest ratio

E. Accessory
4 Rounds NFT:
15 Reverse Hypers
15 GHD Sit-ups
*Sub GHD hip extensions if you don’t have access to a reverse hyper

 

OPEN PREP

A. Correctives
Glute Bridges
30

Tall Kneeling Pallof Press
15/side

Deadbugs
30 total (15/alt)

B. Barbell Conditioning
15min EMOM:
2 TnG Clean Deadlifts
2 TnG Power Cleans
2 Hang Squat Cleans
*Across. Score is weight used

C. Conditioning
6x400m Run
*1:1 work rest ratio

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  • Sarah Schulz King

    Regional, but skipped C bc of time
    A done
    B at 95#, went light for back
    D done
    E done