Competition (07/10/15)

 In Competition

Open Prep

A.
Clean & Jerk
Every 2min for 8min:
2 C&J

Every 2min for 8min:
1 C&J
*Build to a heavy single

B.
CGBP
4×8 [9] *Move up 5-10;bs compared to load week (2 wks prior)
-superset with-
Strict Weighted Pull-ups
4xME

C.
Close Grip Bench Press
5×5
*Build to a heavy set of 5. 16″ grip. Aim for 5-10lbs heavier on each set compared to last week
-ss w-
Strict Weighted Pull-ups
5×5
*Across. Aim for 5-10lbs heavier on each set compared to last week

D.
Strict Tempo Push-ups
3xME
*3sec negative, explode to the top on push-ups
-superset with-
Pause Ring Rows
3x 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.

E.
For time:
50 Wall Balls (20, 14)
50 Cal Row
50 Box Jump Overs (24, 20)
50 KB Snatches (alt, 53, 35)
50 T2B

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. Aim for 5-10lbs heavier on each set compared to last week
-ss w-
Strict Weighted Pull-ups
5×5
*Across. Aim for 5-10lbs heavier on each set compared to last week

D.
For time:
50 Wall Balls (20, 14)
50 Cal Row
50 Box Jump Overs (24, 20)
50 KB Snatches (alt, 53, 35)
50 T2B

Barbell

A.
Press in Snatch
-5,4,3,2,1
*Snatch grip strict press in squat.

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/76%
-2/82% x 5

C.
Press in Split
-5,4,3,2,1
*Strict press from split position.

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-2/76%
-2/82% x 4

E.
Barbell Row
-4×8

F.
5x:
-400m Run
*1:3 Work:Rest Ratio

Recent Posts
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    My lifts road the struggle bus today, but I ran like a rock star!
    A. 60#
    B. 100# but couldn’t do x 5
    C. 75#
    D. 120# but couldn’t do x 4
    E. 75#
    F. Slowest 1:49 first run, fastest 1:38 last run

  • Matt McDonald

    A. 185 x2 for 8 mins. Then singles were 205, 215, 220fail x 2
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    D no go
    E. 20:46. Holly stomped me.

  • Karlie

    Barbell
    A. 50#x1
    B. 75# 2×4
    C. 60#x1
    D. 95# 2×4
    Didn’t do last part, went to class and did
    4×8 back squat last set at 125# pr
    Class WOD 10+23 very fun – needed some cardio.