Competitor Training 5.25.15

Meso 2 Micro 2 May 25th – May 30th (Click link to download PDF)

Recomended Order: A, C, B, D

A. Weightlifting
1) (No Contact) Clean + Hang Clean + Jerk (from the Knee): 10×1+1+1 E2MOM starting @60% adding 5-10 lbs per set. If you fail, reduce the weight and finish the sets.

B. Strength
1) Front Rack Split Squat: 5×5 add weight each set heavy but not maximal.
2 ) Tempo Incline Bench Press(3-0-3): 5×5 add weight each set heavy but not maximal.
2A) : 5×5 use 45 or 25 lb plate or both no higher than 6” height.

C. Mixed Modal
Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.
Rest 3 minutes
B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.
Rest 3 minutes
C. In 7 mins complete:
As Man 200M sprints as possible 1 partner running at a time.

D. Goat / Skill

  

       

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