Competition (02/02/16)

REGIONAL PREP

A. Correctives
Scapular Wall Slides
20 total

Knee Plank w/ Rotation
10/side

B. Gymnastics + Warmup
10min Alt EMOM:
Odd: 20-40ft HS Walk
Even: 40 DUs

C. Weightlifting / Strength
Every 2min for 8min
3 Push Press

Every 2min for 8min
2 Push Jerk

Every 2min for 8min
1 Split Jerk

*Pull from rack. Build to a heavy set for each movement.

D. Metcon
4 Rounds of:
500m Row
15 Burpees Over Rower
15 Dumbbell Push Press (45, 30)
*2min rest after each round

E. Accessory
4 Rounds of:
15 GHD Sit-ups
6-8 Glute Ham Raises

 

OPEN PREP

A. Gymnastics + Warmup
10min Alt EMOM:
Odd: 20-40ft HS Walk
Even: 40 DUs

B. Weightlifting / Strength
Every 2min for 8min
3 Push Press

Every 2min for 8min
2 Push Jerk

Every 2min for 8min
1 Split Jerk

*Pull from rack. Build to a heavy set for each movement.

C. Metcon
4 Rounds of:
500m Row
15 Burpees Over Rower
15 Dumbbell Push Press (35, 25)
*2min rest after each round