Competition (05/12/15)

 In Competition

Open Prep

A.
Every 2min for 8min:
2 Split Jerks

Every 2min for 6min
1 Split Jerk
Build into a heavy single with good form

B.
Strict Press
5×12
*Same weight as last week. Moving up in volume
-superset with-
Strict False Grip Ring Pull-ups
5xME
*Aim for 1-2 more reps each set on ring pull-ups

C.
One Arm DB Row
3×10/arm [9] -superset with-
Lateral DB Raises
3×12 [9] *+5-10lbs compared to last week on both

D.
TGUs
3×3/side (bottoms up KB) [9] -superset with-
GHD Sit-ups
3×25
*Try to move up to next KB weight.

E.
For Time:
800m OH walk (45/25)
50 burpees to plate
* 12 min cap

 

Regional Prep

*Gotta give credit where it’s due. Borrowed both of these first 2 overload drills from Comp’ Train

AM

A.
6×30 Cal Row, 30sec rest between sets

B.
4x60ft HS Walk, 20 sec rest between sets
Focus on Speed

C.
10min Shoulder & Lat Mobility

PM

A.
Front Squat
5×3
*Jump 5-10lbs each set to build into a heavy set of 3. NOT a 3RM.

B.
For time:
1.5mile run
60 OHS (135, 75)
100 Butterfly Sit-ups
150 DUs
60 SDHPs (135, 75)

C.
5min R&R Row

Recent Posts
  • chris redden

    A. 215 for two, 245 for one, good lift day felt i had more in me
    B. 105
    C. 60 & 20
    D. 26 & done
    E. 17 burpees at cap

  • Brett Moore

    A. 215 and 225– failed @ 235 and 243- arms were taxed from doing strict press before split jerk
    B. 105
    C. 60 & 20
    D. 25 lbs
    E. 3 burpees @ cap

  • Stuart Stark

    A. 205# for 1
    B. 75# & (12, 11, 8, 10)
    Ran out of time. Will continue tonight.

  • Matt McDonald

    A. 135,145,155,165, 175×2. Singles= 185,195,205,215,225
    B. 85lb all sets
    Ghds and TGUs 3 sets 25
    Did yesterday’s wod 13:45 RX.

  • Casey Hogan

    A: 185 for 3, 205 for 1
    B: 95 and 7s
    C: 60 and 20
    D: pink and all
    E: 12:00, no burpees, walked too slow?

  • Stuart Stark

    D. 17# (can’t quite make the jump yet)
    E. Time cap at 38 burpees

  • Karlie

    A. 85# x2 95,100# x 1 right shoulder felt weak so focused on form and pain free jerks.
    B. DB strict press 3×10 15#
    C. 25# row
    D. 18# kb 3×15 ghd
    E. 12:24. 44 burpees at cap