Competition 12/21/15

REGIONAL PREP

A. Gymnastics + Warmup
5 Rounds of:
Min 1: 10-12 HSPUs
Min 2: 16-20 Pistols
Min 3: 30 DUs

B. Strength
4B Total

Use the percentage progressions below to find a 1RM in the following lifts.
Front Squat
Strict Press
Deadlift

5 @ 55%
3 @ 65%
3 @ 75%
1 @ 85%
1 @ 95%
1 @ 100+
1 @ 100+

C. Conditioning
12min EMOM:
Men: 15 cal air bike
Women: 12 cal air bike
*Complete calories as fast as possible each minute. Don’t try to pace.

D. Accessory
Reverse Hyper
4×15
*Sup GHD Hip Ext if you don’t have access to a reverse hyper
-ss w-
GHD Sit-up
4×15

 

OPEN PREP

A. Strength
4B Total

Use the percentage progressions below to find a 1RM in the following lifts.
Front Squat
Strict Press
Deadlift

5 @ 55%
3 @ 65%
3 @ 75%
1 @ 85%
1 @ 95%
1 @ 100+
1 @ 100+

B. Conditioning
12min EMOM:
Men: 15 cal air bike
Women: 12 cal air bike
*Complete calories as fast as possible each minute. Don’t try to pace.