Competition (07/01/15)

 In Competition

Open Prep

A.
Every 2min for 10min:
3 Behind Neck Jerks
*Pull from blocks. Build to approx’ 65% and maintain for all 5 sets.

B.
Front Squat
3×5 [7] Back down at least 20lbs from last week’s sets
-superset with-
Windmill Stick
30sec per side between each set

C.
Strinct Ring Dips
3xME
-superset wtih-
Strict Chin-ups
3xME
*Chin-up = underhand grip

D.
8min EMOM:
4 Burpees over bar
3 GTOH (135, 95)

Regional Prep

A.
Every 2min for 10min:
2 Cleans
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM

B.
Every 2min for 10min:
Snatch Deadlift + Power Snatch
*Build to a heavy complex
-ss w-
Stoney Stretch
30sec per side

C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
Wall Ball Test
1 Set of:
ME UB Wall Balls (20, 14)
*Terminate set at 100 wall balls if you reach that number

E.
3 Rounds of:
400m Run
15 OHS (115, 85)
20 C2B

Barbell

A.
Snatch Balance
-5/40%
-4/50%
-3/60% x 2

*No dip/drive.

B.
Snatch, knee
-3/55%
-2/65%
-2/70%
-2/75% x 4

C.
Clean Lift Off + Clean
-3/55%
-2/65%
-2/70%
-2/75% x 4

*Hold lift off for 2-3s. Reset. Clean.

D.
Front Squat
-5/50%
-4/60%
-4/70%
-4/75%
-4/80% x 5

E.
RDL
-4×8

Recent Posts
  • chris redden

    Barbell
    A. 80,100,120,120
    B. 110,130.140.150X4
    C. 145,170,185,195X4
    D. 145,170,200,215,230X5 WOW
    E. Did class WOD 155 snatches, 30″ box, 30LB wall ball
    Ran 1 mile cashout

  • Matt McDonald

    Open – long day at work didn’t even want to work out today. Training at 4b makes it hard to train alone in my garage because I love the commoraderie at the box. Glad I got it in tho!
    A. Just built heavy here. No jerk blocks so I built to 225.
    B. Also built heavy here. Haven’t went for a max in probably 6 months. 10lb pr front squat! 265!
    C. 15,10-15,10-15,7
    D. Done. Avg 26 secs.
    Cash out cool down 400m jog.

  • Karlie

    Barbell – took Wednesday off and did this today.
    A) 50# stayed conservative
    B) 70#
    C) 85# getting more comfortable squat cleaning
    D) 65, 75, 90, 95, 4×5 @ 105#

  • Sarah Schulz King

    Barbell- took off Wednesday and did it today
    A- 2×[email protected] 95#
    B- 2×[email protected] 95#
    C- 2×[email protected] 110#
    D- 4×[email protected] 140#
    E- 95, 105, 115, 125#