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

December 11th, 2014

12/11/2014

0 Comments

 
WARM-UP

x2 w/ Empty Bar
  • 15 Back Squats
  • 15 Good Mornings
  • 15 Front Rack Lunges
  • 15 Hang Power Cleans
  • 15 Push Jerks

+ 3-4 Mins of individual Mobility Work (Shoulder/Wrist/Elbow)



COMPETITORS


Strength:
  • (1a) Bench Press - 6x4
  • (2a) Strict CTB - 6xMR

Accessory:
  • 2 RFT - 400m Run/20 Burpees/10 Muscle-ups/5 Hang Cleans
    *RX'd - 225/155# / Scaled - 185/130#*

Conditioning/Skill:
  • 2 Mile Medball Run
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • (1a) Bench Press - 6x4
    (1b) Strict Pull-ups - 6xMR

Accessory:
  • 7 RFT -

    (L1) 8 Burpees Over Bar/4 Hang Cleans/2 Rope Climbs
    (L2) 4 Hang Cleans/8 Burpees Over Bar/12 Ring Rows

    *RX'd - 155/105# / Scaled - 135/95 or 115/80#*

Conditioning/Skill:
  • (L1) 1.5 Mile Medball Run
  • (L2) 1 Mile Medball Run
    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength: (Progressive lifts)
  • (1a) Clean - Work up to a heavy double in 10 minutes
  • (2a) Incline Bench Press - 6x4
  • (3a) Barbell Row - 6x4

Accessory:

  • (1a) Push Press - 3x12
  • (2a) Strict Pull-ups - 3x12
  • (3a) Weighted Dips - 3xMR
    (3b) Band Face Pulls - 3xMR
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • Handstand - 3xMT

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



Leave a Reply.

    RSS Feed

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