Competitors (Friday, 8/4/17)

 In Competition

A. Movement Prep

2 Rounds

5 Hip IR/ER (Each Side)

10 Rock Backs

5 Goblet Squats w/ 5 sec ecc

 

B. Strength

Front Squat

15 min to Complete

Build to a heavy Single

then 2 x 1 @ 90-95%

 

C. Weightlifting

EMOM x 8

1 Power Snatch + 1 OHS

across,  mod heavy

 

D.  Metcon

21-15-9

Ring Dips

Double KB Deadlift (53,35#)

 

E.  Strength 

Accumulate 2 min Farmers hold @ 66% Body weight  (In each hand)

 

Recent Posts
  • Sarah Schulz King

    A. done
    B. comp tomorrow, so did 7×5 full clean + 4 FS worked up to 115#
    C. skip
    D. 4×1:00 min low ring plank hold with 21-15-9 of double 35# KB Deadlifts in between, 6:01
    E. nope, i have to do 155# deadlift holds tomorrow, just wanting to sweat a little and work on form

  • Matt McDonald

    Accessory
    Single leg ecc negatives 20″ box 5×8

    3 sets
    5 double kbell Russian swings
    5 strict press
    5 slow ecc squats kb front rack

    21 min EMOM (7sets)
    Min 1: 10 cal assault
    Min 2: ME hs walk (15′)
    Min 3: 5 bar muscle ups

    21-15-9 Ring dip, double kbell deadlift (53)
    3:45.