Competition (11/03/15)

 In Competition

REGIONAL PREP & OPEN PREP

A. Gymnastics Warmup 
4 Rounds of:
8 Pause Pistols (alt)
8 Strict T2B
15 GHD Hip Extensions
*2sec pause at bottom of pistol

B. Weightlifting
Every 2min for 16min:
3 Behind Neck Split Jerks
*Build to a heavy triple

C. Accessory
Half Kneeling KB Press
4×8/arm
-ss w-
Weighted Supine Ring Rows
4xME (w/ 20# vest)
*Press w/ same arm as down leg.

D. Metcon 
4 Rounds of:
200m Farmers Carry (53)
20 Cal Row
20 Burpees over rower
*2min rest after each round.

BARBELL

A.
Jerk from Split
-3/30%
-3/35%
-3/40%

B.
Jerk
-4/45%
-3/60%
-2/70%
-2/78%
-2/83%
-2/87% x 4

C.
Snatch Deadlift, Pause-1″,below knee
-3/75%
-3/85% x 4

D.
RDL
-4×5

E.
10 Min EMOM:
-20s Hollow Body Hold
-20 DU

Recent Posts
  • Casey Hogan

    A: good warm-up
    B: 185
    C: 35 kb and 20 lb vest 12,8,6,6
    D: one round, had to leave 10:30

  • Karlie

    Barbell am
    A. 50#
    B. 105#
    C. 75,85#
    D skip
    E. Done, fun EMOM