Competition {11/10/14}

 In Competition

A.
Every 2min for 10min
5 Hang Power Cleans
*Start moderate and build into a heavy set of 5

B.
Front Squat
5×5 @ 90% of 5RM
*2min rest between sets. If you don’t know your 5RM, build into it, and then complete 4×5 at 90% of the 5RM you just set.

C.
8min EMOM:
1 Legless Rope Climb (15′)
(AFAP) The purpose of this drill is to train speed on the rope climb.

D.
5 Rounds:
1min to complete:
15 Wall Balls (20, 14)
ME Airdyne for remainder of min
*4min rest between rounds
*Short Sprints with big rest. Go unbroken on wall balls, and haul ass on airdyne. Sub row if no airdyne is available

Recent Posts
  • Brett Moore

    A- 135, 155, 165, 175, 185
    B- 5×5 @ 235lbs
    C-4 rds, ripped hand on 4th rd
    D-complete

  • Derek B.

    A. Worked up to 205
    B. 215 yuuuuuck
    C. Done
    D. Done

  • Matt McDonald

    A. 165. 175, 185, 195, 205 only 1 rep.. thumbs raw
    B. worked up to 215 for 2 reps.. hips pretty fatigued from previous abuse.
    C. Done
    D. Done

  • Casey Hogan

    A: 135, 155, 155, 165, 175f on 4th
    B: 2 @ 200. Farted in bottom of front squat. Went 185 rest of sets because I just didn’t trust myself.
    C: complete
    D: complete