Competition (06/01/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Gymnastics + Warmup
5 Rounds of:
12 Side-to-Side Squats (6/side)
10 Twisting Squats
*Side to sides are similar to Cossack squats but the key is keeping the butt/hips as low as possible as you transition from side to side.

B. Weightlifting Skill
10min EMOM:
1 Power Clean + 1 Squat Clean
*Perform each from above knee.
2 sec pause above knee. Build to a moderately heavy weight the perfrom across, or move up slightly if lifts are feeling good.

C. Strength
Tempo Back Squats
4×5
3sec negative, 1sec pause in bottom, fast but controlled to the top. Building. No more than 20# jumps between sets.

D. Metcon
For time:
3 Rounds:
30 DUs
4 Strict Press (135, 95)
4 Push Press
4 Push Jerks
Rest 2 min
3 Rounds
30 DUs
4 Strict Press (135, 95)
4 Push Press
4 Push Jerks
*16min cap

 

Recent Posts
  • chris redden

    A. done, i really liked this
    B. worked up to 215
    C. last set at 215
    D. 14:38, did the first three rounds in 4:28 and in round 5 i hit muscle failure. i could not strict press 135 at all, had to drop weight to finish. My arms felt like they where going to fall off.
    E. did Case running progression 4X800 meter runs.

  • Josh Sampson

    A. Done. Like the twisting squats.
    B. Up to 155.
    C. Up to 135.
    D. 12:35 DUs but only 75#. Strict press is my goat. Need to get more swole. 💪🏻
    E. 4x800m running progression with Chris.

  • Sarah Schulz King

    A done
    B started at 115, did 3 @ 115, [email protected], [email protected], and [email protected]
    C worked up to 165, felt great
    D this was awful on my wrists! 14:46 with 85#

  • Karlie

    A done
    B [email protected], [email protected] 100, [email protected], [email protected]#
    C 115# last set
    D 10:03 65# first round then 55#. Shoulders are a weakness. Boo. Unbroken dubs.

  • Chris Hall

    A done
    B worked to 245

    C worked to 245
    D 1st 3 rounds 3:08 total 9:36 RX 135#

  • Casey Hogan

    A: done, no go twist squats
    B: 155 across
    C: up to 205, grunt
    D: 5 plus 3 115#, tough one today

  • Lloyd Tharp

    A.Complete
    B.worked 225# across

    C.skipped

    D.14:33 rx

  • Matt McDonald

    Didn’t do shit today boys, body wrecked be back after it fri and sat