Competition (Monday, 1/23/17)

 In Competition

Movement Prep
2 Rounds
10 Rock Backs
10 Single Leg Glute Bridge (Each Side)
15 sec Goblet Split Squat Iso Hold (Each Side)

Weightlifting
Front Squat
3×2 @ same weight as last week.
*Around 85-90% 1RM.
**Heavy doubles but no misses

Weightlifting + Metcon
12 Min E2MOM:
1 Deadlift
2 Hang Power Clean, above knee
3 STOH
**Weight should be around 75-80% of 1RM P. Clean or Jerk

Metcon
20 min Ladder
10 Cal Bike
10 Ring Dips
20 Cal Bike
20 Ring Dips
30 Cal Bike
30 Ring Dips
40
40 etc…

Accessory
4 Rounds
15 GHD Hip Extension
10 Hanging Straight Leg Raises

Recent Posts
  • Sarah Schulz King

    A. done
    B. 195 for 3×2
    C. 130# ~ 75%
    D. 40s + 8 swapped weighted step ups for bike, trying to keep elbow from pulling
    E. done + core programming

  • Matt McDonald

    A. Done
    B. 245
    C. 185
    D. Into the 50s. 115 cal total. Shoulders toast

    • Camille Goldman

      Mine to

  • Karlie

    A done
    B 130# 3×2
    C 105#
    D. Came back for LeanX 9:33 65#
    E. Done

    • Matt McDonald

      You need to get that Assault bike and ring dip work in. Eerbody gonna be trippin when Castro pulls a pair of wooden rings out of his hat for the Open.

      • Karlie

        Haha I hope he does! I’ll be ready! Hope you’ve been working on your thruster/burpee game… bound to show up!

  • Casey Hogan

    A: done
    B: 205
    C: 165
    D: into 50s. 1 calorie in ha
    E: skip

  • Camille Goldman

    A. Done class
    B. 165# felt heavy then lighter as I went
    C. 115# proud of that was a good weight can do 120# next time
    D. 40 cal completed, I pushed hard on the bike I’m proud of myself bc it is hard for me. My ring dips were slow, completed 60 of them – my arms 😫. 100 cal total
    E. Done