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October 14th, 2014

10/14/2014

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COMPETITORS

Strength:
  • (1a) Back Squat - 4x6
    (1b) Deadlift - 4x6

Accessory:
  • AMRAP 15 - 5 Hang Power Snatches/10 Burpees Over Bar/20 Front Rack Lunges/200m Run
    *RX'd - 155/105 / Scaled - N/A*

Conditioning/Skill:
  • For Time - 40 TTB/1 Mile Medball Run/40 TTB
    *RX'd - N/A# / Scaled - N/A*

ST - *20 Mins*, AC - *20 Mins*, CO/SK - *20 Mins*


GPP

Strength:
  • (1a) Back Squat - 4x6
    (1b) Deadlift - 4x6

Accessory:
  • AMRAP 20 - 3 Hang Power Snatches/6 Burpees Over Bar/12 Front Rack Lunges/500m Run

    *RX'd - 135/65 / Scaled - 95/65*

Conditioning/Skill:
  • 1 Mile Medball Run, then Max TTB in Remaining Time
    *RX'd - N/A / Scaled - N/A*

ST - *20 Mins*, AC - *15 Mins*, CO/SK - *15 Mins*


G.O.M.A.D.

Strength: (Progressive lifts)
  • (1a) Power Snatch - Work up to a heavy single in 10 minutes
  • (2a) Back Squat - 4x6
  • (3a) Hex Bar Deadlift - 4x6

Accessory:

  • (1a) Lateral Barbell Step-ups - 5x10
  • (2a) Seated Good Mornings - 5x10
  • (3a) GHRs - 3xMR
    (3b) TGU Sit-ups - 3xMR
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (1a) TTB - 4xMR
    *RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*
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  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT