Competition (05/12/15)

Open Prep

A.
Every 2min for 8min:
2 Split Jerks

Every 2min for 6min
1 Split Jerk
Build into a heavy single with good form

B.
Strict Press
5×12
*Same weight as last week. Moving up in volume
-superset with-
Strict False Grip Ring Pull-ups
5xME
*Aim for 1-2 more reps each set on ring pull-ups

C.
One Arm DB Row
3×10/arm [9]
-superset with-
Lateral DB Raises
3×12 [9]
*+5-10lbs compared to last week on both

D.
TGUs
3×3/side (bottoms up KB) [9]
-superset with-
GHD Sit-ups
3×25
*Try to move up to next KB weight.

E.
For Time:
800m OH walk (45/25)
50 burpees to plate
* 12 min cap

 

Regional Prep

*Gotta give credit where it’s due. Borrowed both of these first 2 overload drills from Comp’ Train

AM

A.
6×30 Cal Row, 30sec rest between sets

B.
4x60ft HS Walk, 20 sec rest between sets
Focus on Speed

C.
10min Shoulder & Lat Mobility

PM

A.
Front Squat
5×3
*Jump 5-10lbs each set to build into a heavy set of 3. NOT a 3RM.

B.
For time:
1.5mile run
60 OHS (135, 75)
100 Butterfly Sit-ups
150 DUs
60 SDHPs (135, 75)

C.
5min R&R Row