Competition (05/18/15)

Open Prep
This week starts the second cycle of our hypertrophy phase. Reps per set are dropping for most movements but weights should go UP. Keep track of your loads. It’s important to bump up each week. Also, as a reminder use the number in brackets, ex. “[8]”, to determine the RPE for the set.

A.
10min EMOM:
3 Power Cleans
Start moderate and add 5-10lbs each minute until you can no longer climb. Drop and reset after each rep

B.
Back Squat
4×10 [8]
-superset with-
RDL
4×10 [8]

C.
Lunge
4×10 / leg [8]
Perform all 10 on right, and then all 10 on left
-superset with-
Calf Raise
4×12 [8]

D.
GHD Sit-ups
4×15
-superset with-
GHR
4×8

E.
4B Class WOD:
12min AMRAP:
9 T2B
12 Box Jumps (24, 20)
15 Wall Balls (20, 14)

Regional Prep

Athlete Specific