Competition (07/03/15)

 In Competition

Open Prep

A.
Clean & Jerk
Every 2min for 10min:
2 C&J
*Build to 65-70% then maintain for all 5 sets

B.
CGBP
3×8 [8] *Back down at least 10lbs from last week
-superset with-
Strict Weighted Pull-ups
3xME

C.
Strict Tempo Push-ups
2xME
*3sec negative, explode to the top on push-ups
-superset with-
Pause Ring Rows
2x 6, 5, 4, 3, 2, 1 sec
*For ring rows. Pull to chest and hold for 6sec, return to bottom, pull to chest and hold for 5sec, return, 4sec, return, etc.

D.
3 Rounds of:
400m Run
20 Wall Balls
5 Bar MUs
*80-85% intensity

Regional Prep

A.
Every 2min for 6min:
2 Snatches
-then-
Every 2min for 8min:
1 Snatch
*Build to a heavy single

B.
Every 2min for 6min:
2 C&J
-then-
Every 2min for 8min:
1 C&J
*Build to a heavy single

C.
Close Grip Bench Press
5×5
*Build to a heavy set of 5. 16″ grip.
-ss w-
Strict Weighted Pull-ups
5×5

D.
4 Rounds:
Min 1: Cal Row
Min 2: Power Cleans (135, 95)
Min 3: Burpees over bar
Min 4: Wall Balls (30//20)
Min 5: RKBS (53, 35)
Min 6: Rest

Barbell

A.
Press in Snatch
-5,4,3,2,1

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/74%
-2/78% x 5

C.
Press in Split
-5,4,3,2,1

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-2/74%
-2/78% x 4

E.
Barbell Row
-4×8

F.
5x:
-500m Row
*1:2 Work:Rest Ratio
*Record slowest & fastest row.

Recent Posts
  • Sarah Schulz King

    A- 15, 25, 30, 35, 45
    B- 2×2 @ 100, rested too long went back to 95 for 2×3
    C- 35, 45, 55, 65, 75
    D- went light to work on clean form 2×5 @100
    E- 55, 65, 70, 75
    F- ran out of time, did 750m + 9 BJ + 9 Cleans @ 85 in 4:09

  • Matt McDonald

    Granite wod 3= 239
    Open
    A. 185
    B. Bench=135,135,165
    Weighted pull-ups 52lb. 5,5,5

  • Karlie

    A) 15, 25, 30, 35, 45
    B) worked up to 70# for my 78% did 1 out of 5 sets then did 4th of July WOD.
    Finished sets this evening.
    C) empty bar
    D). 55, 65, 75, 80, 4 sets at 85#