Competition (05/08/15)

 In Competition

Open Prep

A.
Every 2min for 14min:
(Clean & Jerk) x 2
*Full squat cleans and split jerks

B.
CGBP
3×12 [9] *Move up 5-10lbs
-superset with-
Strict Pull-ups
3xME
*Aim for 1-2 reps more

C.
DB Fly
3×12 [9] *move up 5 lbs
-superset with-
Supine Pause Ring Rows
3xME [9] *2 sec pause at top

D.
Strict Pull-ups
3xME
*That’s not a typo. You’ll do 6 total sets of strict pull-ups today.
-superset with-
Walking Lunge
3x200ft

E.
For time:
4 Rounds of:
25 Cal Row
15 T2B
5 Power Snatch (135, 95)

Regional Prep

Active Recovery Day

A.
5min of Box Breathing:
Lay in supine position. Breathe in through the nose for 5 sec, hold for 5 sec, breathe out for 5 sec, hold for 5 sec. Each breath cycle should take 20 sec, so all together you should complete 15 cycles over the 5 min.

B.
4 Rounds of:
1min of Airdyne
1min of Jump Rope Singles
1min of Burpees
1min of Rowing
1min of Walking Lunges
*Easy pace. Just break a light sweat

C.
15min athlete choice mobility

D.
5min of Box Breathing (same as above).

Recent Posts
  • chris redden

    A. worked to 235
    B. 165 & 11
    C. 35 & 8
    D. 11 & done
    E. only had time for two rounds around 5min

  • Stuart Stark

    A. worked to 205#

  • Casey Hogan

    A: 195 but failed the second split because I was lazy, so redid
    B: 135 all, 12 all
    C: 25 and 12, 10, 8
    D: 10, 10, 5 lol and done
    E: 10:30 est, clock restart