Competition (05/11/15)

 In Competition

Open Prep

This is week 4 of our first hypertrophy phase, and it is our “Performance” week – meaning it will be the most intense week of the cycle. We’ll maintain a lot of the same weights/loads, but we’ll be upping the overall volume.

A.
Every 2min for 8min:
2 Power Cleans
-then-
Every 2min for 8min:
1 Power Clean
*Build into a heavy single

B.
Back Squat
5×12 [9] *Same weight as last week. Moving up in volume
-superset with-
Glute Bridges
5×12

C.
RDL
5×12 [9] *Add 5-10lbs to last week
-superset with-
GHR
5×8 [9]

D.
Lunge
5×12 / leg [9] Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
5×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help weight calf raises

E.
3 Rounds of:
400m Run
5 OHS (135, 95)
10 T2B
15 Wall Balls (20, 14)


Regional Prep

A.
Rest Day

Recent Posts
  • chris redden

    A. worked to 215 for two and 240 for one
    B. 195
    C. 135
    D. 95 & 25
    E. did class Wod they were short one person

  • Brett Moore

    A. 215 for two and 245 for one
    B- 195
    C- 135
    D- 95 & 25

  • Karlie

    A. 95, 100
    B. 95# all 5 sets
    E. 16:21 75# OHS ran out of time to warm up to 95#

  • Casey Hogan

    Open:
    A: 195 for 2, 205 for 1
    B: 185 all, too heavy. Wore me out rest of day
    C: 140
    D: 95
    E: 14:34 so tired by the time I hit E

  • Stuart Stark

    A. 250#
    B. 175#
    C. 165#
    D. 75# & 35s