Competitor Training 6.8.15

Meso 2 Micro 4 June 8th – June 13th

Recommended Order: A, B, C, D

Weightlifting -A

1) (No Contact) Power Clean + Power Jerk with 3 Sec Pause in Dip: 10×2+1 Every 90 Sec for 15 min, starting @60% adding 5-10 lbs per set. If you fail, reduce the weight and finish the sets.

Strength -B

1) Sumo Dead Lift: 5×5 add weight each set heavy but not maximal.
1a) Strict Chin-Ups: 5x Max effort unbroken.
2) Lat Pull Down w/2 sec Pause @chest: 5×10 add weight each set heavy but not maximal.

***(Class WOD) Mixed Modal- C (Class WOD)***

95/70 lb Press – 10 Reps
Sprint 100 yds
Rest 30 seconds
95/70 lb Push Press – 15 Reps
Sprint 100 yds
Rest 30 seconds
95/70 lb Push Jerk – 20 Reps
Sprint 100 yds
Rest 30 seconds
95/70 lb Split Jerk – 25 Reps
Sprint 100 yds


Goat / Skill- D

  

       

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