Competition (05/04/16)

 In Competition

2017 Regional & Open Prep

A. Strength
Back Squat
3×5
*Make 10-20 lbs jumps to build to a moderate set of 5 (this is a deload week for back squat).

B. Weightlifting
Split Jerks
3×5
3×3
3×2
*Pull from rack. Climbing throughout. Score is heaviest double

C. Conditioning
5x500m Row
*2min rest between efforts. Stay around a 1,000m PR pace for each 500.

D. Accessory
10min Alt EMOM:
Odd: 15-20 Strict Push-ups (UB)
Even: 10-15 Supine Ring Rows (UB)

Recent Posts
  • Sarah Schulz King

    A. Worked up to 175#
    B. Got 155×2, failed 2nd at 160 twice!
    C. Skipped
    D. Done: 12PU / 10RR each round

  • Karlie

    A worked up to 135#
    B 115#x2 (BW) had more in me but trying to get left shoulder healthy.
    C no time for that
    D 10 push-ups and 12 ring rows. A little shoulder pain with push-ups after those jerks.

  • Casey Hogan

    A: 205 x 5
    B: 215 x 2 mfersss 💪🏻💪🏻🍑 no misses
    C: no
    D: 20 most rnds til failure last round in 11 pu and 14 rr

  • Matt McDonald

    Kinda did my own thing today.
    A. 10 min EMOM 1 sq clean 225. Then 235,245,255 miss
    B. 21-15-9. Calorie row, dumbbell squat snatch 45lb.

  • Chris Pierce

    A. Worked up to 175lb x 5
    B. Worked up to 145lb x 2, then only hit 1 at 155lb (got worn out. may have made too many incremental increases)
    C. 2:14, 2:07, 2:05, 2:00, 1:56
    D. 15 push ups & 10 ring rows each round (supine on RR for first half, then wore out and did rest without the box)