Competition (11/18/15)

 In Competition

REGIONAL & OPEN PREP

A. Gymnastics Warmup
8min Alt EMOM:
Odd: Deficit 5-7 HSPUs (8″, 4″)
Even: 10 Cal Airdyne
*Use 45# plates for HSPU deficit

B. Weightlifting
Every 2min for 16min:
Power Clean + TnG Squat Clean + Hang Squat Clean
*Build to a heavy complex

C. Strength / Skill
Overhead Walking Lunge
4×10 (AHAP)
-ss w-
Straight Leg Sit-ups
4×10

D. Conditioning
20min Alt EMOM:
Odd: ME Air Bike (Cal)
Even: Rest

 

BARBELL

A.
Muscle Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%
*Base off snatch.

B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/72%
-1/78%
-1/82%
-1/86% x 4

C.
Power Clean + Jerk
-2/45%
-2/55%
-2/65%
-2/72%
-1/78%
-1/82%
-1/86% x 4

D.
Front Squat
-4/50%
-3/61%
-2/72%
-1/80%
-1/84%
-1/88%
-1/92% x 4

E.
Glute Ham Raise
-2×10
-1x Max (No more than 20)

Recent Posts
  • Chris Hall

    A 7 and done
    B worked to 205
    C 95 and done
    D skipped ran out of time