Competition (03/28/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds:
Min 1: 30sec Hollow Body Rocks
Min 2: 30sec Elevated Split Squat (L)
Min 3: 30sec Elevated Split Squat (R)
*Elevate back foot on a bench

B. Weightlifting
Hang Snatch
15min to build to a heavy training single

C. Strength
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

D. Conditioning
4 Rounds
Min 1: Box Step-ups (20″)
Min 2: RKBS
Min 3: Plank Hold
*Hold one DB in goblet position for step-ups. Something with which you can move for entire minute. For RKBS something light that you can swing for entire minute.

E. Accessory
4 Rounds NFT:
15 T2B
15 Reverse Hypers
*Sub 15 GHD Hip Extensions if you don’t have access to a reverse hyper

 

OPEN PREP

A. Gymnastics + Warmup
4 Rounds:
Min 1: 30sec Hollow Body Rocks
Min 2: 30sec Elevated Split Squat (L)
Min 3: 30sec Elevated Split Squat (R)
*Elevate back foot on a bench

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

C. Conditioning
4 Rounds
Min 1: Box Step-ups (20″)
Min 2: RKBS
Min 3: Plank Hold
*Hold one DB in goblet position for step-ups. Something with which you can move for entire minute. For RKBS something light that you can swing for entire minute.

Recent Posts
  • Camille Goldman

    Regional Prep
    A. Skip was a sleep
    B. 80 #with Redden not aggressive still asleep
    C. 1×5 150# PR
    D. class 203 25# and 35#
    E. Done
    All befor 7:00 a.m 💤😴

  • chris redden

    A. Done
    B. 265 for last set
    C. Didn’t keep count 53kb 45db