Open Prep
A.
Every 2min for 16min:
3 Push Jerks
*Start moderate and build into a heavy-ish set. Pull from blocks if available
B.
Strict Press
4×12
*+5-10lbs heavier than last week
-superset with-
Strict False Grip Ring Pull-ups
4xME
*Aim for 1-2 more reps each set on ring pull-ups
C.
One Arm DB Row
4×10/arm
-superset with-
Lateral DB Raises
4×12 [8]
*+5-10lbs compared to last week on both
D.
TGUs
4×3/side (bottoms up KB) [8]
-superset with-
GHD Sit-ups
4×15
*Try to move up to next KB weight.
E.
10min AMRAP:
5 HSPU
10 T2B
15 Box Jumps (24, 20)
Regional Prep
A.
Overhead Medball Toss
10 attempts at max distance.
*Guys 10# / Girls 8#.
B.
Every 2min for 16min:
3 Tap-n-go Snatch
*Full snatch. Build into a haevy triple
C.
10min to build into a Push Press 1RM
D.
4min: ME Burpees
3min: ME DUs
2min: HSPU
1min: C2B
*Record score for each. No rest between movements
E.
21-15-9 of:
Power Snatch (115, 75)
Box Jumps (30, 24)
chris redden says
A. Worked to 210
B. 100 & 7
C. 55 & 12.5
D. 26 & done
E. Ran out of time had to catch my flight
Brett Moore says
A. worked up to 205
B. 100 & 7 PU’s
C. 55 & 12.5
D. 20 lbs
Stuart Stark says
A. Worked to 175#
B. 70# & 10×4
C. 60s & 10s
D. 17#
E. 5 rounds + 24 reps
Matt McDonald says
Rough today. Body is shot from yesterday.
A. Worked to and hit 185lb.
B. 80lb x 12 all sets. PUs- 8,6,5,4
C. DB Rows only w/ 70lb 4×10 each arm
D. GHD situps only 4×15 (smoker)
E. did 1 round and called it. taxed out today guys, the pistols yesterday took my soul.. DOMS is setting in. 🙁
Renee English says
Regional prep: (bc I enjoy getting my butt kicked)
A. 24ft
B. 90# up to 110#
C. 155#
D. 58,122, 22,15
E. 9 something I think, forgot to check clock, but remembered seeing a 9 when I looked up (Rx)
Casey Hogan says
Open
A: 175 x 4
B: 95 and 7
C: 60 and 15
D: pink and complete Ghd
E: 5 + 14
Brent Cowan says
a)155
b)85 , 7
c)65, 20
d) 35lb
e)5+5 shoulder presses instead hspu