HARRISON STRENGTH & FITNESS
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December 16th, 2014

12/16/2014

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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:
  • (1a) Snatch - 8x1

Accessory:
  • (1a) ALT EMOM 10 - Front Squats/Cal Row
    *As Heavy AS Possible For 2-4 Reps*

Conditioning/Skill:
  • 2 RFT - 40 Lunges/30 TTB/20 Burpees/1500m Row
    *RX'd - 185/#125 / Scaled - N/A*

ST - *25 Mins*, AC - *10 Mins*, CO/SK - *25 Mins*


GPP

Strength:
  • (1a) Snatch - 8x1

Accessory:
  • AMRAP 12 -
    (L1) 50 KTEs, then AMRAP in RT of 7 Burpees/7 Front Squats
    (L2) 75 Sit-ups, then AMRAP in RT of 5 Burpees/10 Front Squats
    *RX'd - 155/105# / Scaled - 135/95 or 95/65#*

Conditioning/Skill:
  • 2 Min. Max Cal Row - x4
    (Rest 2 mins. between)
    *RX'd - N/A / Scaled - N/A*

ST - *25 Mins*, AC - *12 Mins*, CO/SK - *16 Mins*


G.O.M.A.D.

Strength:
  • (1a) Stone Load - 8x1
  • (2a) Front Squat - 2 Reps EMOM x8

Accessory:
  • (1a) Yoke Carry - 5x80ft.
    (1b) Sled Push - 5x80ft.
    *As Heavy As Possible*

Conditioning/Skill:
  • (1a) 5 RFT - 4 Burpees Over Bar/8 Overhead Lunges/12 TTB
    *RX'd - 155/105# / Scaled - N/A*

ST - *40 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*
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  • THE GYM
  • COACHES
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  • RUN CLUB
  • SCHEDULE
  • CONTACT