January 08th, 2015

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 - 3x8
  
• (2a) Barbell Row - 3x8
  
  

Accessory:

• 9-7-5 of Hang Cleans/Bar Muscle-ups
  *RX'd - 205/135# / Scaled - 175/115#*

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 - 4x6
  

Accessory:

• AMRAP 20 -
  
  (L1) 5 Hang Cleans/6 Chest-to-bar Pull-ups/7 Handstand Push-ups
  (L2) 4 Hang Cleans/8 Pull-ups/4 Handstand Push-ups
  (L3) 5 Power Cleans/10 Ring Rows/15 Push-ups
  
  *RX'd - 155/105# / Scaled - 135/95 or 115/80#*

Conditioning/Skill:

• ALT EMOM 10
  
  (L1) Double-unders/Handstand Push-ups
  (L2) Double-unders/Strict Handstand Push-ups
  (L3) Single-unders/Wall Walks
  
  *RX'd - N/A / Scaled - N/A*

ST - *20 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*


G.O.M.A.D.

Strength: (Progressive lifts)

• (1a) Clean - Work up to a heavy double in 10 minutes
  
• (2a) Strict Axle Press - 3x8
• (3a) T-Bar Row - 3x8
  

Accessory:

• (1a) Alternating DB or KB Press - 3x10
• (2a) Strict False Grip Pull-ups - 3x10
  
• (3a) Floor Press - 3xMR
  (3b) Band Face Pulls - 3xMR
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• ALT EMOM 10 - Wall Walks/Rope Climbs
  

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *10 Mins*