Open Prep
A.
Every 2min for 16min:
3 Pos Power Clean
*Start moderate and build into a heavy-ish complex
B.
Back Squat
4×12 [9]
-superset with-
Glute Bridges
4×12
*Aim for 5-10lbs heavier than last week on back squat
C.
RDL
4×12 [9]
-superset with-
GHR
4×6-8 [9]
*Aim for 5-10lbs heavier than last week on RDLs
D.
Lunge
4×12 / leg [9]
Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
4×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help wegith calf raises
E.
6 Rounds for time of:
14 Pistols (alt)
12 RKBS (70, 53)
10 Push Press (95, 65)
Regional Prep
A.
Every 30 sec for 5min:
1 Broad Jump (80-90% ME)
-then-
3 Attempts to establish a max broad jump
*rest as needed. 2 foot takeoff. 2 foot landing.
B.
Every 2 min for 10min
(Clean Pull + Clean)x2
Every 2min for 8min
Clean Pull + Clean
*Build into a heavy double and single
C.
Every 90 sec for 9min
3 Front Squats
*build into a heavy load and maintain for all 6 sets
D.
HS Walk + Freestanding HSPU
Setup 2 abmats 20ft apart. Complete freestanding HSPU on one, HS walk to the other, complete a freestanding HSPU and HS walk back. Complete 10 down/backs or try for 15min, whichever comes first.
E.
For time:
10 GTOH (255, 170)
20 MUs
30 Wall Balls (30, 20)
40 T2B
50 Cal Row
F.
8x45sec ME Airdyne
*2min walking rest
A. worked to 200
B. 185lbs
C. 145 & 90
D. 105 & 20lb dumbell
E. 8:22
E. 16:56. Rig pistols (didn’t have lifters), 55# (scaled for shldr) rx kb
A. Worked up to 95#
B glute bridges 3×20
D. 35# lunges 15# calf raises
A. worked to 185#
B. 165#
C. 145# & 4×8
D. 65# back weighted lunges & 20# DBs
E. 12:00
A. About 1-3/4 mat each time
B. 125,135,145,155,160 x2
165,175,175,185 x1
C. 195 for all
D. Practiced HS holds
E. 18 something (scaled to 150#, 11mu,14#)
F. Done
Regional Prep.
A. 2.5 mats
B. Worked to 265×2 and 305# for singles.
C. 310#. Thought it was 300#. Whoops.
D. Skipped. No place to do it.
E. 16:20. Nasty. 255# was a fun ride for 10.
F. Done. 45sec felt real long.
A. Up to 215 for the complex. Then Pr’d my Powerclean at 250lb.
B. 145lb for 4×12 bs. No glute bridges.
C and D no go
E. 19 mins of struggling on pistols. Oh well, it is what it is. Finished it tho.
Finished with a row, bicep curl bro sesh
A)up to 205
B) 185
C)done
D)just 65lb on lunges
E) modify pistols on low box .. Took 18:44 but finished