Competition (03/22/16)

 In Competition

REGIONAL PREP

A. Barbell Warmup
Press In Split
5, 4, 3, 2, 1
*Start light and build to moderate

B. Weightlifting
Split Jerk
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
3×2 @ 80%

C. 5 Rounds of:
400m Run
-rest 1min-
ME UB Strict Pull-ups
-rest 1min-
ME UB Strict Push-ups
-rest 1min-
*3 scores – (1) slowest 400 (2) Total Pull-ups (3) Total Push-ups

D. Accessory
4 Rounds NFT:
15 Weighted GHD Hip Extensions
15 GHD Sit-ups

 

OPEN PREP

A. Barbell Warmup
Press In Split
5, 4, 3, 2, 1
*Start light and build to moderate

B. Weightlifting
Split Jerk
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
3×2 @ 80%

C. 5 Rounds of:
400m Run
-rest 1min-
ME UB Strict Pull-ups
-rest 1min-
ME UB Strict Push-ups
-rest 1min-
*3 scores – (1) slowest 400 (2) Total Pull-ups (3) Total Push-ups

Recent Posts
  • chris redden

    A. Up to 135
    B. Last set at 220
    C. Did with class

  • Matt McDonald

    A. Done
    B. Final sets of 3 @ 195.
    10 min EMOM 5 thrusters 95lb
    D. Done. Non weighted
    Hs walk practice

  • Sarah Schulz King

    A done
    B worked up to 135
    C run at 1:47, 25, 75
    D done with 25# plate