Competition (06/08/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Gymnastics Skill
4 Rounds of:
16 Side-to-Side Squats (8/side)
12 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. Barbell Conditioning
9min EMOM:
1 Power Clean (75%)
Starting at the 12min mark
9min EMOM:
1 Power Snatch (75%)
Starting on the 25min mark
For time:
4 sets of 20 UB Deadlifts (185, 135)
*Focus on speed in the Olympic lifts

C. Metcon
Death By:
RKBS
Goblet Squat
*1+1 on min 1, 2+2 on min 2, etc until you can no longer fit the work within a minute. 15min cap. Athlete picks KB weight. Score is total minutes + reps. Post weight to comments.

D. Accessory
5 Rounds NFT:
1 TGU (R)
1 TGU (L)
12 GHD Hip Ext’
*Keep TGU’s light and focus on stacked positions

 

Recent Posts
  • Casey Hogan

    A: done, still no twist, sub air squat
    B: 185, 125, deadlift unbroken 185, 4 sets, 5:57. Holy heart rate.
    C:

    • Case

      Good work Casey! Sub sit-to-stands (w/ feet together) for the twisting squats next time. This will help build hip/ankle mobility for the twisting squat.

  • Chris Hall

    A done
    B 205 on clean skipped snatch shoulder is jacked up 😩 Deadlift 27 sec 26 sec 27 sec 26 sec
    Deadlift 1×5 425
    C 15:00 70#

  • Lloyd Tharp

    A.complete
    B.235 clean 165 snatch 4 rnds 185# deads unbroken in 4:46
    C.13:00 175 reps 70#

  • Matt McDonald

    A. Did my own warmup stuff and lifting prep
    B. 225 across on power clean, 155 across on snatch. 6:19 on DL workout.
    C. Tapped out middle of 10 minute. 2 pood

  • Karlie

    B 95# PC, 75# PS, 135# DL 2 rounds unbroken – last 2 rounds broke. Took me around 10 min. :/
    C 35# 13 rounds posterior chain was done
    Weightlifting class

  • Sarah Schulz King

    A done
    B 125# Power Clean, 95# Snatch, 4:36 on DLs
    C
    D