Competition (07/18/15)

 In Competition

Open Prep

A.
3 Rounds at 85% ME:
50 DUs
10 Air Squats
10 Push-ups
10 Straight Leg Sit-ups
10 Ring Rows

B.
Back Squat
Build to a 3RM
-then-
3×3 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

C.
3 Rounds of:
Min 1: ME Strict HSPUs
Min 2: Rest
Min 3: ME Strict T2B
Min 4: Rest

D.
7min Ladder:
3, 6, 9, 12, etc of:
Power Snatch (75, 55)
Wall Balls (20, 14)

Regional Prep

A.
5min EMOM:
3 ME Box Jumps
*Aim for 2-3 inches higher than last week

B.
Back Squat
3×3 @ 75% of last week’s 3RM
-ss w-
Windmill Stick
30sec per side

C.
4 Rounds of:
Min 1: 30sec Strict HSPU
Min 2: 30sec DUs
Min 3: 30sec Hanging L-Hold
Min 4: Rest

D.
7min Ladder:
3, 6, 9, 12, etc of:
Power Snatch (75, 55)
Wall Balls (20, 14)

Barbell

A.
Back Squat
-4/50%
-4/60%
-4/70%
-4/77%
-4/83% x 3

B.
Snatch, hip + OHS
-3+1/50%
-2+1/60%
-1+1/65% x 3

C.
Clean Pull
-2/100% x 3

D.
3 Rds:
-200m Farmer’s Carry (53/35)
-20 RKBS (53/35)
-20 Burpee Over KB

Recent Posts
  • Camille Goldman

    A. Done, thanks Redden for the help 😑
    B. 105#. Back is better today
    C. Done 1 mat and 5 negatives; 10 HSPU and T2B
    D. Sub Burpees for snatches
    15 + 10 rounds

  • chris redden

    A. 255 for 3
    B. Did weightlifting class
    C. 265
    D. Done

  • Karlie

    Barbell on Sunday
    A. 75,90,105,115, 125# 4×3
    B. 45, 55, 60#
    C. 115# pulls
    D. Amrap laying in a pool chair
    Flipping sides every 20 minutes.
    Time cap: when the sun goes down