Competition (05/13/15)

 In Competition

Open Prep

Every 2min for 8min:
2 Power Snatch
Every 2min for 8min:
1 Power Snatch
*Build into a heavy single

Front Squat
5×8 [9] *Shoot for same weight as last week. Volume has increased.
-superset with-
Knee Planks
2x20sec hold between each set of Front Squats

Stationary Dips
4×15 [9] -superset wtih-
Barbell Curls
4×12 [9] *Add 5lbs to curls compared to last week

10min Alt EMOM:
Odd: Max HS Walk
Even: ME UB Parallette L-Sit
*Cover as much ground as you can on HS walk. If you break. Kick back up and keep going until the end of the minute. For L-sit, stack two 45 bumpers and keep feet above bumpers. Once you fail terminate for the remainder of minute.

3 Rounds of:
15 Thrusters (95, 65)
15 C2B


Regional Prep


Every 2min for 8min:
2 Cleans

Every 2min for 8min:
1 Clean

Build into a heavy single for today. Focus on what feels good. 

Every 2min for 14min:
Snatch Pull + Snatch
*Build into a heavy complex for today. Focus on what feels good.

MU Practice:
3×3 (Focus on efficiency)
*Rest as needed


3 Rounds of:
30 Cal Row
20 C2B
12 Deficit HSPUs (Regional standard)
*Keep hands safe.

4 Rounds of:
5 GHD Sit-ups
15 Reverse Hypers

Recent Posts
  • chris redden

    A. 150 for two, 165 for one failed 170
    B. 185
    C. done & 70
    D. done, tough workout
    E. skipped, still sore from monday pull ups
    Today marked the sorest i have been in a long time, every muscle on my body hurts.

  • Brett Moore

    A. 150 for two, 165 for 1– legs were tired, no power
    B. 185 lbs
    C. Done & 70 lbs
    D. Done- abs sore from GHD-
    E. ran 1 mile

  • Karlie

    A. 65# x2 70# x1 but crapy catch
    B. 3×8 95#
    D. Hs 30-45 feet each time. 9-10 sec l hold. Hard after those GHD yesterday
    E. 14:13. Almost quit after 1 round. Dark place.

  • Matt McDonald

    A. Doubles= 135,145,155,160 singles=165,175 fail, 175fail, 175 fail 🙁
    B. 155lb all sets of 8 (brutal) few sets of planks
    C. Gonna do later (maybe)
    D. No go
    E. Didn’t run clock here. Focused on good form and large c2b sets, may have finished around 5 mins.
    F. Added this because my running sucks and I haven’t done mups in awhile.
    3 rds 400 meter run, 7 mups 8:56

    • Karlie

      It took me 5 minutes to do 1 round!! Ugh….

  • Stuart Stark

    A. 155 for 1
    B. 185#
    C. 65#
    D. Done (didn’t measure HS walks. Holds ranged from :13-:20)
    E. 8:23

  • Casey Hogan

    A: 135 for 2 easy, 145 for 1, 155 fail, I had a power PR in me but form was just goofy
    B: 175
    C: 50
    D: Tried and fell everywhere on handstands, did some cartwheels. Holds about 15-20 seconds each
    E: 8:04