Competition (06/28/16)

 In Competition


A. Gymnastic Skill
4 Rounds of:
10 Speed Skater Squats (per leg)
10 Natural Leg Extensions
*Keep hips tucked under, core super tight, and one straight line from knee to shoulder. Only go down about half as far as the guy in the video

B. Weightlifting
Tall Clean + Jerk
*Start with a barbell and build to a light weight. Focus is skill and speed under the bar


Power Clean + Squat Clean + Jerk
*Build to a heavy double of the complex. Jerk can be push or split. Score is heaviest double. Drop and rest after each rep

C. Benchmark
For time
100 HSPU
*7min cap. Scale appropriately. Cut your reps to 75 or 50 if you’re newer to HSPU

D. Conditioning
Cal Row
*Score is total time. Rest 1min between each effort.

Recent Posts
  • Josh Sampson

    A. Done + Hatch for Strict Press & Deadlift.
    B. Stayed at 75# for tall C&J
    165#. PRd my power clean, full clean (from the ground), and split jerk
    C. Got my first HSPU. Got 5 of em all together.
    D. 13:31

  • chris redden

    A. done + strict press & deadlift
    B. 95 & 215
    C. 70 at cap, Brittany Nalley kicked my ass on this
    D. 13:43

    • Karlie

      Yea she’s boss on hspu!

  • Sarah Schulz King

    A worked up to 75#
    B worked up to 135#, dropped it on 6th rd bc my hands were wet, and freaked me out… Did another set at 135 and stopped
    C did 75 in 7 minutes
    D coming back

  • Karlie

    B 45#
    C 110#
    D 80 reps at cap finished all 100 in 9:32
    E ran

  • cam dickerson

    A. Done
    B. 95 and 165. Squat felt heavy today so did three sets here.
    C. 50
    D. 11 53
    E. Made first post I think!

  • Lloyd Tharp

    B.135# then worked up to 255# on the clean n jerk complex
    attempted 265# made it through the cleans but failed the jerk
    C.6:54 barely made it
    D.13:25 good stuff

  • Casey Hogan

    A: class warmup
    B: 155, and 185
    C: 45 @ cap 😮
    D: didn’t do today, need grocery shop for RP

  • Matt McDonald

    B. 185

  • Old DB

    A. Done
    B. 185 then 235
    C. 50 in 7 min #TooMeaty
    D. 11:42