Competition (05/15/15)

 In Competition

Open Prep

A.
Every 2min for 8min:
2 Clean & Jerks

Every 2min for 6min:
1 Clean & Jerk

*Full squat cleans and split jerks. Build into a heavy single

B.
CGBP
5×12 [9] *Move up 5-10lbs
-superset with-
Strict Pull-ups
5xME
*Aim for 1-2 reps more

C.
DB Fly
4×12 [9] *move up 5 lbs
-superset with-
Supine Pause Ring Rows
4xME [9] *2 sec pause at top

D.
5 Rounds of:
Min 1: ME Walking Lunge
Min 2: ME Ring Muscle-ups
Min 3: ME Cal Row
Min 4 Rest
*If you cannot complete Muscle-ups, scale to 30 seconds of pull-ups followed by 30 seconds of ring dips

 

Regional Prep
Athlete specific

Recent Posts
  • chris redden

    A. two for 215, one at 245
    B. 170 & 11, 10, 8,8,8
    C. 35 & 8
    D. worked on MU efficiency, tried different grips and kips, 19 Cal best row
    My arms feel like they are going to fall off

  • Brett Moore

    A. two for 215, clean 245, failed on jerk
    B. 145
    C. 20 & 5– went down in weight. had soreness in shoulder
    D. MU’s were not coming together today.

  • Stuart Stark

    A. 205# (got 225# up, but not sure if I had it locked out)
    B. 150# & (12, 11, 9, 10, 11)
    D. lowest lunge = 38 steps, lowest MU = 3, lowest cal row = 17
    C. DNF (time)

  • Matt McDonald

    A. Doubles= 155, 165, 175, 185. Singles=205, 215, 225, 235 failed clean
    B. 135lb x12 for 3 sets. 8+4 2 sets. Pull-ups= 12,8,7,6,6
    C. Done
    D. 35,7,15- 35,7,12-26,6,11-27,6,11-29,6,11