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October 27th, 2014

10/27/2014

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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*
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  • THE GYM
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