Competition (12/08/15)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
8min Alt EMOM:
Odd: 45sec HS Walk (alt)
Even: 3 FL Lowering
*4+sec negative on FL Lowering

B. Weightlifting
5min EMOM:
3 Push Jerks
*Across. Build to a heavy set of 3 before starting working sets. Maintain for all 5 sets. Aim for same weight as last week. Time domain has been shortened

C. Accessory
Tall Kneeling Landmine Press
4×8 per arm
*+5lbs compared to last week
-ss w-
One Arm DB Row
4×8 per arm
*+5lbs compared to last week

D. Metcon
Every 2min for 12min:
1 Power Clean + 5 Front Squats
*Across. Score is lowest weight lifted in any round

E. Conditioning
10x200m Row
*1min rest between attempts. Hold all attempts within 5sec.

 

Open Prep

A. Metcon
Every 2min for 12min:
1 Power Clean + 5 Front Squats
*Across. Score is lowest weight lifted in any round

B. Accessory
Tall Kneeling Landmine Press
4×8 per arm
-ss w-
One Arm DB Row
4×8 per arm

C. Conditioning
10x200m Row
*1min rest between attempts. Hold all attempts within 5sec. 

Recent Posts
  • Sarah Schulz King

    Did part A of regional, not part B
    [email protected] 115#, light bc my back is still in recovery
    Did accessory w/ 15# KB & 30# DB
    All the rowing: slowest time 47s, fastest time 43s

  • Karlie

    A regional prep gymnastics
    A open prep 105#
    C. Done

  • Chris Hall

    A done
    B 185
    C done and 55
    D 245
    E 38 to 40 sec each row