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January 08th, 2015

1/8/2015

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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*
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