HARRISON STRENGTH & FITNESS
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT

October 18th, 2013

10/18/2013

0 Comments

 
COMPETITORS

Strength: (a) Back Squat - 6x4 *Progressive*
               (b) Deadlift - 5x1 *Progressive*

Conditioning:
  • (a) ALT for MR EMOM (12) Burpees/Power Snatches/Wallballs/TTB
    (Count Burpees and Wallball 2 for 1)
    *RX'd - 155/105# / Scaled - 135/95# or 115/85#*
  • (b) Max Cal Row in 90 Seconds - x3

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: (a) Pause Squat - 6x4 *Progressive*
               (b) BB Lunges - 6x4 *Progressive*

Conditioning/Accessory:
  • (a) AMRAP 8: 1 Deadlift/3 Burpees, 2 Deadlifts/6 Burpees,
    3 Deadlifts/9 Burpees, etc.
    *RX'd - 355/250# / Scaled - 335/235# or 315/220#*
  • (b) ALT for MR EMOM (12) - Strict TTB/Sled Drags/GHRs

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


GPP

Strength: Front Squat - 6x4 *Progressive*

Conditioning:
  • (L1) AMRAP 25: 5 Squat Cleans/10 Burpees over bar/
    10 Front Rack Lunges/300m Run
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#
  • (L2) AMRAP 20 - 300m Run/5 Burpee Box Jumps/15 Wallball/15 Sit-ups
    *RX'd - N/A# / Scaled - N/A# or N/A#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*
0 Comments



Leave a Reply.

    Archives

    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Categories

    All
    Competitors
    G.O.M.A.D.
    Lightweights

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT