Competition (05/08/15)

Open Prep

A.
Every 2min for 14min:
(Clean & Jerk) x 2
*Full squat cleans and split jerks

B.
CGBP
3×12 [9]
*Move up 5-10lbs
-superset with-
Strict Pull-ups
3xME
*Aim for 1-2 reps more

C.
DB Fly
3×12 [9]
*move up 5 lbs
-superset with-
Supine Pause Ring Rows
3xME [9]
*2 sec pause at top

D.
Strict Pull-ups
3xME
*That’s not a typo. You’ll do 6 total sets of strict pull-ups today.
-superset with-
Walking Lunge
3x200ft

E.
For time:
4 Rounds of:
25 Cal Row
15 T2B
5 Power Snatch (135, 95)

Regional Prep

Active Recovery Day

A.
5min of Box Breathing:
Lay in supine position. Breathe in through the nose for 5 sec, hold for 5 sec, breathe out for 5 sec, hold for 5 sec. Each breath cycle should take 20 sec, so all together you should complete 15 cycles over the 5 min.

B.
4 Rounds of:
1min of Airdyne
1min of Jump Rope Singles
1min of Burpees
1min of Rowing
1min of Walking Lunges
*Easy pace. Just break a light sweat

C.
15min athlete choice mobility

D.
5min of Box Breathing (same as above).