October 27th, 2014

COMPETITORS

Strength:

• (1a) Push Press - 8x3
  (1b) Strict Pull-ups - 8x3
  (weighted if needed)
  
  

Accessory:

• Every Minute on the Minute for as long as possible -
  6 Box Jumps/ Hang Power Cleans/3 Deficit HSPUs/3 Hang Power Cleans
  (8" deficit/30" box)
  *RX'd - 165/115 / Scaled - N/A*

Conditioning/Skill:

• 100m Sprint - x10
  (90 sec. rest between efforts)
  *RX'd - N/A# / Scaled - N/A*
  

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *20 Mins*


GPP

Strength:

• (1a) Push Press - 8x3
  (1b) Strict Pull-ups - 8xMR
  

Accessory:

• Every Minute on the Minute for as long as possible -
  (L1) 6 Box Jumps/3 Hang Power Cleans/3 HSPUs
  (L2) 6 Box Jumps/3 Hang Power Cleans/6 Push-ups
  
  *RX'd - 135/95 / Scaled - 95/65*

Conditioning/Skill:

• 200m Sprint - x5
  (2 min. rest between efforts)
  *RX'd - N/A / Scaled - N/A*

ST - *25 Mins*, AC - *15 Mins*, CO/SK - *15 Mins*


G.O.M.A.D.

Strength: (Progressive lifts)

• (1a) Hang Power Clean - Work up to a heavy single in 10 minutes
  
• (2a) Push Press - 8x3
• (3a) Weighted Pull-ups - 8x3
  (neutral grip)
  

Accessory:

• (1a) Incline Bench Press - 3x15
• (2a) Barbell Rows - 3x15
  (supinated grip)
  
• (3a) Weighted Ring-dips - 3xMR
  (3b) Ring Rows - 3xMR
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• Handstand - 4xMT
  

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*