December 11th, 2014

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*