Competition (03/29/16)

 In Competition

REGIONAL & OPEN PREP

A. Gymnastics + Warmup
4 Rounds:
100′ KB Front Rack Walk (35, 26)
8 Flase Grip Ring Rows
5-7 Strict Ring Dips
*KB Front rack walk – Hold 2 KBs in front rack position, elbows mod’ high, maintain core position and walk slowly.

B. Weightlifting
Push Jerk
15min to set a 20 rep max

C. Strength
Every 90sec, alt rounds, for 5 total rounds of each:
A: Strict Press (pull from floor)
B: ME UB Strict Pull-ups
*Achieve at least 5 strict pull-ups every round. Across on strict press

D. Conditioning
Air Bike
10x15cal
*1min rest between efforts

 

 

Recent Posts
  • Sarah Schulz King

    A done
    B 85#, got 16 reps at 95#, but I was jumping backward too much and ran into the platform…
    C 70# strict press 30 reps (7, 7, 6, 5, 5) 29 pull ups (6, 6, 6, 5, 6)
    D done

  • Camille Goldman

    Lake Havasue Park with my mom 🙂
    Walk 5 miles, why was this hard and she did great
    Stations of arm strength along the way
    40 ring dips
    35 strict pull ups

    4 x 12 55# strict press