Competition (12/05/15)

REGIONAL PREP

A. Gymnastics Warmup
3 Rounds for time:
40′ HS Walk
15 T2B

B. Strength/Tempo
Every 2min for 10min:
10 Back Squats
*Across.

C. Strength
Bench Press
5, 5, 5, 3, 3, 3
Build to a heavy triple
-ss w-
Arm Sweeps
8/arm

D. “Diane Plus”
21-15-9 of:
Deadlifts (255, 175)
Deficit HSPUs (8″, 6″)
*10min cap

E. Conditioning
Air Bike
10 Rounds of:
20 sec ME
40 sec Rest

 

OPEN PREP

A. Strength/Tempo
Every 2min for 10min:
10 Back Squats
*Across.

B. “Diane”
21-15-9 of:
Deadlifts (225, 155)
HSPUS
*10min cap

C. Conditioning
Air Bike
10 Rounds of:
20 sec ME
40 sec Rest