20
Jan
2018

2

Competition Programming

A.
3 Tough Sets
Bench Press x 5

B.
15 Minutes EMOM
Min 1 – Strict Ring Dip x 7-12
Min 2 – Single Arm Overhead Squat 70/45# x 4-5/Side
Min 3 – Triple Under Practice

C.
Every 8 Minutes For 40 Minutes (5 Rounds)
Run 400 Meters
4 Rope Climbs
14 Deadlifts 315/205#
Run 400 Meters

Comments ( 2 )

  • jjorgensen
    January 20, 2018 at 8:04 am

    A. 225-230-225
    B. 10, Done, roughly 10-12 each round
    C. 6:03, 6:01, 6:10, 6:19, 6:15

    Reply
  • Austin Salisbury
    January 20, 2018 at 8:04 am

    A.235 all 3 sets
    B.Done double under practice
    C.6:30 best round 8:00 worst

    Reply

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