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September 09th, 2014

9/9/2014

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WARM-UP

x2 w/ Empty Bar

  • 15 Overhead Squats
  • 15 Good Mornings
  • 15 Hang Power Snatches
  • 15 Reverse Lunges
  • 15 Sots Presses

+ 3-4 Mins of individual Mobility Work (Hip/Knee/Ankle)



COMPETITORS


Strength:
  • (L1) Pause Squat - 4x6
  • (L2) Deadlift - 4x3

Accessory:
  • Death By Snatch
    *RX'd - 135/95# / Scaled - N/A*

Conditioning/Skill:
  • ALT EMOM 10 - TTB/GHRs
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *15 Mins*, CO/SK - *10 Mins*


GPP

Strength:
  • (1a) Pause Squat - 4x6
  • (2a) Deadlift - 4x3

Accessory:
  • AMRAP 12 -

    (L1) 15 Power Snatches/15 Wallball
    (L2) N/A
    *RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:
    • 2 Min. Max Cal Row - x4
      (Rest 2 mins. between)

      *RX'd - N/A / Scaled - N/A*

    ST - *30 Mins*, AC - *12 Mins*, CO/SK - *14 Mins*


    G.O.M.A.D.

    Strength: (Progressive lifts)
    • (1a) Snatch - Work up to a heavy double in 10 minutes
    • (2a) Pause Squat - 4x6
    • (3a) Axle Deadlift - 4x6

    Accessory:

    • (1a) Front Rack Lunges - 3x10
    • (2a) GHRs - 3x10
    • (3a) BB Hip Thrusters - 3xMR
      (3b) Strict TTB - 3xMR
      *RX'd - N/A / Scaled - N/A*

    Conditioning/Skill:
    • Weighted Plank Hold - 3xMT
      *RX'd - N/A / Scaled - N/A*

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