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You are here: Home / Competition / Competition {11/10/14}

November 9, 2014, casebelcher, Filed Under: Competition

Competition {11/10/14}

A.
Every 2min for 10min
5 Hang Power Cleans
*Start moderate and build into a heavy set of 5

B.
Front Squat
5×5 @ 90% of 5RM
*2min rest between sets. If you don’t know your 5RM, build into it, and then complete 4×5 at 90% of the 5RM you just set.

C.
8min EMOM:
1 Legless Rope Climb (15′)
(AFAP) The purpose of this drill is to train speed on the rope climb.

D.
5 Rounds:
1min to complete:
15 Wall Balls (20, 14)
ME Airdyne for remainder of min
*4min rest between rounds
*Short Sprints with big rest. Go unbroken on wall balls, and haul ass on airdyne. Sub row if no airdyne is available

Reader Interactions

Comments

  1. Brett Moore says

    November 10, 2014 at 8:49 am

    A- 135, 155, 165, 175, 185
    B- 5×5 @ 235lbs
    C-4 rds, ripped hand on 4th rd
    D-complete

    Reply
  2. Derek B. says

    November 10, 2014 at 6:00 pm

    A. Worked up to 205
    B. 215 yuuuuuck
    C. Done
    D. Done

    Reply
  3. Matt McDonald says

    November 10, 2014 at 6:34 pm

    A. 165. 175, 185, 195, 205 only 1 rep.. thumbs raw
    B. worked up to 215 for 2 reps.. hips pretty fatigued from previous abuse.
    C. Done
    D. Done

    Reply
  4. Casey Hogan says

    November 10, 2014 at 6:59 pm

    A: 135, 155, 155, 165, 175f on 4th
    B: 2 @ 200. Farted in bottom of front squat. Went 185 rest of sets because I just didn’t trust myself.
    C: complete
    D: complete

    Reply

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