Competition (01/19/16)

REGIONAL PREP

A. Correctives
2 Rounds of:
8 Straight Leg Sit-ups
10 Jane Fondas (per side)
20 Glute Bridges

B. Gymnastics + Warmup
8min Alt EMOM:
4-6 UB MUs
14 Pistols (alt)
*Complete russian dips if not able to complete MUs

C. Strength
Every 2min for 12min:
4 Tempo Back Squats
*4sec negative, 2 sec pause, explode to top. Across. Build to a heavy of 4 before starting E2MOM

D. Barbell Conditioning
3min EMOM:
20 DUs + 4 Squat Cleans (155, 105)
-rest 1min-
3min EMOM:
20 DUs + 3 Squat Cleans (185, 130)
-rest 1min-
3min EMOM:
20 DUs + 2 Squat Cleans (225, 155)
-rest 1 min-
3min EMOM:
20 DUs + 1 Squat Clean (265, 185)
*Pick weights that will allow for successful lifts

E. Conditioning
Air Bike
8 Rounds of:
40sec on
20sec off
*Score is lowest calories during any 40sec effort. Come out strong, but stay consistent

OPEN PREP

A. Correctives
2 Rounds of:
8 Straight Leg Sit-ups
10 Jane Fondas (per side)
20 Glute Bridges

B. Strength
Every 2min for 12min:
4 Tempo Back Squats
*4sec negative, 2 sec pause, explode to top. Across. Build to a heavy of 4 before starting E2MOM

C. Barbell Conditioning
3min EMOM:
20 DUs + 4 Squat Cleans (135, 95)
-rest 1min-
3min EMOM:
20 DUs + 3 Squat Cleans (155, 105)
-rest 1min-
3min EMOM:
20 DUs + 2 Squat Cleans (185, 130)
-rest 1 min-
3min EMOM:
20 DUs + 1 Squat Clean (225, 155)
*Pick weights that will allow for successful lifts

D. Conditioning
Air Bike
8 Rounds of:
40sec on
20sec off
*Score is lowest calories during any 40sec effort. Come out strong, but stay consistent