Raw Iron Strong Man Competition, Strongman Corp: Athlete: Melissa Gomez

 

Great weekend in Tyler, Texas! Athlete Melissa Gomez competed in the 2nd Annual Raw Iron Strongman Competition. Melissa took 2nd Place in the Open Lightweight Women's Division. Here are some highlights from her events.

Mace and Kettlebell Workout:

Mace and Kettlebell Workout:

3 Rounds of:

Mace 360-4

Mace Squat-8

Mace 360-6

Mace Squat-12

Mace 360-8

Mace Squat-16

Mace 360-10

Mace Squat-20

Alternating Kettlebell Swing-30

Training Log: 10-7-21

AM Training:

5 sets of:

Behind the Head Snatch Grip Presses-12

Seated Lateral Raises-15-20

Seated Alt DB Curls-20 Total

Class WOD: Army of One Version:

10min EMOM: (E/O)

E: Ski-10 cals

O: T2B-3 + Muscle Up-1 X2 Reps

-4min Rest-

25min AMRAP:

Assault Bike-20Cal

300 ft Bear Crawl -->50' <--50' X3

(Score: 5 complete Rounds)

-1min Rest-

Synchro:

Floor Thrust to Tick Jump-10

Butterfly Sit Ups-50

Class WOD: Wednesday 10/6/21

Strength:

4min EMOM:

Clean+FSQ+Jerk 3+2+1 @65%

-1min Rest-

4min EMOM:

Clean+FSQ+Jerk 2+2+1 @70%

-1min Rest-

Clean+FSQ+Jerk 1+1+1 @75%+

WOD: For Time: 35 min Cap

1000M Run

Butterfly Sit Up-70

Swing (A)-60(53/35)

Wall Ball-50(20/14-10ft)

Alt DB Snatch-40(50/35)

Hand Release Push Ups-30

DBall OS-20 (100-90/80-60)

Training Log: 10-6-21

5 Sets of: 

Ukrainian Deadlifts-1min Max Reps (175)

Weighted GHD Back Extensions-20-22(25 lbs)

3 Sets of:

Sled Sprints Forward-->100ft

Sled Drag Backwards <--100ft

Class WOD: 10/5/21

Strength:

Deadlift: 5x5 @70%

DB Floor Presses: 8-12 Reps @AHAP

WOD: For Time: 18min Cap

4 Rounds of:

500M Row

2DB Front Squat-12(50/35)

T2B-15

-4min Rest-

4min Cap for:

200 Double Unders

Wall Ball Max Reps in Remaining Time (20/14-10ft)

Training Log: 10-5-21

AM Training:

5x

Tricep Rope Push Downs-12-18

Axle Bar Curls-10-15

5x

2DB Seated Lateral Raises-12-20

Alt DB Curls-20 Total

WOD:

4x

500M Row

2DB Racked Squat-12 (50)

T2B-15

-4min Rest-

4min Cap for:

200 Double Unders

Max Rep Wall Ball in Remaining Time

Monday Class WOD 10/4/2

10min EMOM: (E/O)

Dips: 10-15 Reps(Ring or Bar) Even Min

2 Kettlebell Bent Over Rows-12

WOD: For Time: 35 min Cap

3 Rounds of:

600M Run

Assault Bike-30cal

Bar Facing Burpees-12

Front Rack Lunges-12 Total (115/75)

Push Press-12

Training Log: 10-3-21

AM Training:

Box Squats: 10-10-8-8-6-6

Front Squats: 4x 5Reps

5 Sets of:

1Arm Kettlebell Clean and Press: 7L/7R

Alt Kettlebell Swings-28 Total

Battling Rope: 90sec on 90sec off x4

Training Log 10-2-21

AM Training:

5 Sets of:

Tricep Rope Push Downs: 12-20

Axle Bar Curls: 10-15

5 Sets of:

Standing DB Presses: 15-20

Seated Alt DB Curls: 20 Total

Seated DB Lateral Raises: 12-15

5 Sets of:

Floor Presses: 6-8 Reps

1 Arm Bent Over Rows-18L/18R

4 Sets of:

DB Horizontal Front Squat-12(90)

Reverse Curls Empty Barbell-Max Reps

Training Log: 9-11-21

 4 Min EMOM:

Power Clean + Jerk 2+2

4min EMOM:

Power Clean+ Jerk 1+1

2min EMOM

Hang Power Clean-5

4min EMOM:

Hang Power Clean-3

5min EMOM:

Hang Power Clean-1

Bench Press: 7-9 x5 Sets

Ukrainian Deadlifts-1min Max Reps x4

4 Sets of:

Close Grip Axle Bar Floor Presses-8

Weighted Pull Ups-10

DB Front Squat*-15(80/90)

*Hold both heads

PM:

3x 5min Heavy Bag Conditioning