Competition (05/01/15

 In Competition

Open Prep

A.
Every 2min for 14min:
2 Hang Cleans + 1 Front Squat
*Build into a heavy complex

B.
CGBP
4×12 [9] *Move up 5-10lbs
-superset with-
Strict Pull-ups
4xME
*Aim for 1-2 reps more

C.
DB Fly
4×12 [9] *move up 5 lbs
-superset with-
Supine Pause Ring Rows
4xME [9] *2 sec pause at top

D.
Strict T2B
4xME
*Aim for 1-2 more reps
-superset with-
Walking Lunge
4x200ft

E.
“Annie”
50-40-30-20-10 of:
DUs
Sit-ups

Regional Prep

A.
Burpee/Clean Ladder
1min to complete
10 Burpees + 1 Clean
*Guys start at 205, girls start at 115. Build 10 lbs after each made attempt. You have 1 min to complete the 10 burpees + 1 clean, and an additional minute to change plates, but the snatch must be made within the first minute. So bascially you’ll take 1 attempt every 2min.

B.
10min EMOM:
Front Squats
(one & a quarter) x 2
*Build into a moderate weight and maintain for all 10 sets

C.
5 Rounds NFT:
1 Zig/Zag Handstand Walk
*Setup 6 cones 10ft apart in a zig/zag fashion. Start at the first cone and finish at the last.

D.
7 Rounds of:
Min 1: 50 DUs
Min 2: 15 Wall Balls (30, 20)
Min 3: 15 Power Cleans (105, 75)
Min 4: 20 Pistols (alt)
Min 5: 15 C2B Pull-ups
*if you fail a minute. move directly to the next movement and shave off a rep or two in the next round.

Recent Posts
  • chris redden

    A. worked to 205
    B. 160 and 10
    C. 30lbs & 8
    D. 8-10 & done
    E. 7:14 all Dubs unbroken, slow situps.

  • Brett Moore

    A. worked up to 215
    B. 135 and 4
    C. 30lbs & 5
    D- 4 and done
    E. 7:06- abs still sore from GHD on tuesday

  • Stuart Stark

    A. worked to 225#
    E. 6:28
    B. 145# & 12, 11, 10, 9
    C. 30s & 10, 11, 11, 10
    D. 8, 8, 7, 10