Competition Test
Click here to see the standards. It’s not a hard test, but does require a balanced skill set. Everyone is welcome to join the competition training if they can test in. All comp training athletes need to test in this week, before you continue with the program next week. For more info, please talk to Chris Coker.
Again everyone is welcome to join if you can meet the standards, if you are close but come up a little short, please continue to work on your skills and join us when you are ready.
Valuables
Unfortunately another person lost their wedding ring during a workout on Saturday. AGAIN, leave your wedding rings, watches, etc. in your car! If you stumble across anything in the gym, please give it to a coach, do not just set it on the counter.
WOD
1A) Deadlift 4X6 reps
Rest 45 seconds
1B) Russian Step-Ups 4X10 reps per leg
Rest 45 seconds
2) OMEM for 10 minutes (11 sets):
6 Kettlebell Swings (32/24 kg)
6 Burpees
Competition Training
1) Hang Snatch – 1 rep every 90 seconds, for 15 minutes (10 sets)
Slowly increase load each rep. Heavy but Perfect
2) Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 4 reps @ 4-5% more than was used last Monday
Rest 2 minutes between sets
3) Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted Bar Dips x 6-8 reps w/ 1 sec pause at top
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps
Try to go unbroken on everything. If you break set up, lighten weight.