Competition (05/04/15)

Open Prep
*This is our deload/reload week. Next week will be our highest volume / performance week. We’re still going to look to increase weight in our lifts this week, but overall volume will go down (notice 3 sets of most movements vs. 4-5).

A.
Every 2min for 16min:
3 Hang Power Clean
*Start moderate and build into a heavy set. Drop bar after each rep and reset.

B.
Back Squat
3×12 [9]
*Add 5-10lbs to last week
-superset with-
Glute Bridges
3×12

C.
RDL
3×12 [9]
*Add 5-10lbs to last week
-superset with-
GHR
3×8 [9]

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 weight calf raises

E.
10min EMOM:
5 Thrusters (95, 65)
5 C2B

Regional Prep

A.
5min EMOM:
3 Broad Jumps
-then-
3 Attempts to establish a max broad jump
*rest as needed. 2 foot takeoff. 2 foot landing.

B.
Thruster
5, 5, 3, 3, 3
-then-
6min to establish a 1RM thruster
*3 attemps. Take one attempt every two min. Once started, weight cannot go down, only up.

C.
Every 2min for 12min:
3 Back Squats
*build into a heavy load and maintain for all 6 sets

D.
Regional WOD 14.4
21-15-9-6-3 of:
Strict handstand push-ups
Front squats 195 / 125 lb.
Burpees

E.
Airdyne
6 Rounds of:
1min ME
2min Rest