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January 21st, 2014

1/21/2014

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COMPETITORS

Strength:
  • (a) High pull + Hang power snatch x7

Conditioning:
  • (a) EMOM 10 - 3 Pause back squats
    *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
  • (b) For Time - 150 Double-unders, then 40-30-20 of Wallball/Cal row/Pistols/
    Toe to rings, then 150 Double-unders to finish
    *RX'd - 30/20, 95 / Scaled - 20/14#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Pause back squat - 5x8 *1 Weight across* 
    (b) Farmer's deadlift - 5x4

Accessory:
  • (a) ALT EMOM 10 - 4 Stone Shoulders/4 Sled Drags
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Sandbag carries/TTB
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • For Time - 50 Front rack lunges
    *RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP

Strength:
  • (a) Hang power snatch - Work up to a heavy single

Conditioning:
  • (L1) For Time - 40-30-20 of Back squats/Burpees/Wallball/KTEs, then run 800m to finish
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  • (L2) For Time - 30-20-10 of Back squats/Burpees/Wallball/Sit-ups, then run 500m to finish
    *RX'd - 95/65# / Scaled - 80/55# or 65/45#*

Skill/Mobility:

  • AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*
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  • THE GYM
  • COACHES
  • TRAINING RATES
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  • CONTACT