Competition (Tuesday, 11/08/16)

 In Competition


*This week is a deload week. Volume will be intentionally lower this week. Give your body a chance to train yet recover well so that you’re ready for a performance week, next week.

A. Warmup
2 min Assault BIke
1 min Assault Bike – just arms

B. Activation / Mobility
2 Rounds:
5 Side Lying Windmill (Each Side)
5 Push Up + Downward Dog
10 Supine Band Pull Apart

C. Strength
Push Press
10min to build to a moderately heavy single.
3×1 at the weight above.
*Go heavier than last week’s triples, but keep form and midline tight. No misses. Leave a little in the tank for next week.

D. Gymnastic / Skill Strength
12 Min to Complete
3 Rounds:
Max UB HSPU (8-12 Reps)
Max UB Inverted Row (10-15 Reps)
20 Band Bent Over Row
*If you can do more than the listed reps, make the movement harder by doing HSPU strict or elevating feet for inverted row.

E. Conditioning

For Time:
1000 m row

1:1 work to rest ratio, then

500 m row
*record time for each

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  • Josh Sampson

    A. Done.
    B. Done twice. Before and during class.
    C. 145#.
    D. 8 HSPU + 12 Rows every time.
    E. 3:36 & 1:38.
    5 min rest/recovery Assault Bike. Quads were on fire after that rowing. Had to keep em movin.

  • Sarah Schulz King

    A. done
    B. done
    C. 135 was all I had today

  • Matt McDonald

    A. Done
    B. Done. Added some single leg glute bridge and some inchworms
    C. Up to 215, barely miss 225. 215×3
    D. Done. 8 hspu per rd. Those not feeling great as of late.
    E. no rower in the garage so did “Helen”. Crappy time. Piss poured the rain.

  • Camille Goldman

    A. Class
    B. Class
    C. Up to 125#, three times yes!
    D. 5 strict each round, 12 rows 🙂
    E. 11:58 w/ Mitch, I might have beat Lucas if I would have had as many cheers as he did 😅.