Competition (01/20/16)

REGIONAL PREP

A. Correctives
Kneeling Box Shoulder Stretch
90sec

TK KB Press
15/side

Banded Good Mornings
20

B. Gymnastics + Warmup
4 Rounds of:
10 GHD Sit-ups
15 RKBS (53, 35)
20 ft HS Walk

C. Weightlifting
Push Jerk
-3/65%
-2/70
-2/75
-2/80
-1/85
-1/90
-1/90-95

D. Metcon
“DT”
5 Rounds for time of:
12 Deadlifts (155, 105)
9 HPC (155, 105)
6 Push Jerk (155, 105)
*12min cap

E. Conditioning
Min 1: 2 Burpees to Target (6″) + 2 Wall Balls (20, 14)
Min 2: 4 Burpees + 4 Wall Balls
Min 3: 6 Burpees + 6 Wall Balls
*Continue the trend until you can no longer fit the work within a minute.

F. Accessory
4 Rounds of:
15 Reverse Hypers
30 Sec Palov Press (R)
30 Sec Palov Press (L)
*Sub GHD Hip Extensions if you don’t have access to a reverse hyper

 

OPEN PREP

A. Correctives
Kneeling Box Shoulder Stretch
90sec

TK KB Press
15/side

Banded Good Mornings
20

B. Gymnastics + Warmup
4 Rounds of:
10 GHD Sit-ups
15 RKBS (53, 35)
20 ft HS Walk

C.  Metcon
“DT”
5 Rounds for time of:
12 Deadlifts (155, 105)
9 HPC (155, 105)
6 Push Jerk (155, 105)
*12min cap

D. Recovery
5min Rest & Recovery Row