Monday Sep 12, 2016
5.5 Months unitl the Open!
Competition Class
Strength
10min EMOM - For Time:
10min EMOM
odds: 2 Thrusters
evens: 5 Strict Pull-ups or 1 Legless Rope Climb
For Time:
50 Wall Balls 20/14
25 DL 185/125
50 Wall Balls 20/14
Rx+ = 225/155
SKILLS & DRILLS
3 rounds:
20sec Skin the Cat
5sec Bottom of the Dip Hold + 1 Strict Dip
10 Hang Circle Swings on Rings (5 clockwise, 5 counter)
Rest 1min
L3:
1 Strict Ring MU + 5 Ring Swings
*add 1 strict MU up to 4 and then back down
Rest 1.5min
After ladder up & down 1 set ME UB Kipping MU after 3min rest
L2:
1 Strict MU + 5 ring swings
Rest 90s bw efforts, 8 rounds
Rest 3min
ME UB Kipping MU
L1:
1 Spotted Strict MU (or low ring Strict MU) + 5 ring swings
Rest 90s, 5 rounds
E2M10M
1 Clean Pull + 1 Hang Clean + 2 Jerks
EXTRA WORK FOR THE WEEK:
Extra Conditioning
a. 10min Assault Bike (Cals)
b. 400/300 Watts Assault Bike (as long as poss)
c. 3 x 800m run @ best 1 mile pace
Lower Body Strength
a. 3 sets of 10sec down, 10sec hold OHS (HAP)
b. 5 sets of 2 5 Second Pause Front Squats (HAP but perfect)
c. 3 sets of 30ft front rack walking lunges (HAP)
Upper Body Strength
a. 5 super sets of:
3 Bench Press
3 Chin-ups
Rest 90s
b. 10min EMOM
5 Strict Press
6 Ring Rows with pause @ chest
c. 10min EMOM
10m forward, 10m backward with loaded barbell OH (HAP)
6 Bent Over Barbell Rows (HAP)
