Competition (04/27/15)

Open Prep

A.
Every 2min for 16min:
3 Pos Power Clean
*Start moderate and build into a heavy-ish complex

B.
Back Squat
4×12 [9]
-superset with-
Glute Bridges
4×12
*Aim for 5-10lbs heavier than last week on back squat

C.
RDL
4×12 [9]
-superset with-
GHR
4×6-8 [9]
*Aim for 5-10lbs heavier than last week on RDLs

D.
Lunge
4×12 / leg [9]
Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
4×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help wegith calf raises

E.
6 Rounds for time of:
14 Pistols (alt)
12 RKBS (70, 53)
10 Push Press (95, 65)

Regional Prep

A.
Every 30 sec for 5min:
1 Broad Jump (80-90% ME)
-then-
3 Attempts to establish a max broad jump
*rest as needed. 2 foot takeoff. 2 foot landing.

B.
Every 2 min for 10min
(Clean Pull + Clean)x2

Every 2min for 8min
Clean Pull + Clean

*Build into a heavy double and single

C.
Every 90 sec for 9min
3 Front Squats
*build into a heavy load and maintain for all 6 sets

D.
HS Walk + Freestanding HSPU
Setup 2 abmats 20ft apart. Complete freestanding HSPU on one, HS walk to the other, complete a freestanding HSPU and HS walk back. Complete 10 down/backs or try for 15min, whichever comes first.

E.
For time:
10 GTOH (255, 170)
20 MUs
30 Wall Balls (30, 20)
40 T2B
50 Cal Row

F.
8x45sec ME Airdyne
*2min walking rest