Competition (07/24/15)

 In Competition

Open Prep

A.
Every 2min for 6min:
2 Snatches
-then-
Every 2min for 8min:
1 Snatch
*Build to 90-95% of 1RM

B.
Every 2min for 6min:
2 C&J
-then-
Every 2min for 8min:
1 C&J
*Build to 90-95% of 1RM

C.
Close Grip Bench Press
4×5
*Build to a heavy set of 5. 16″ grip.
-ss w-
Strict Weighted Pull-ups
4×5
*Across

D.
4 Rounds of:
400m Run
10 OHS (115, 75)
10 C2B

Regional Prep

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

B.
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 LOAD week (2 weeks prior)
-ss w-
Strict Weighted Pull-ups
5×5
*Across. Aim for 5-10lbs heavier on each set compared to LOAD week (2 weeks prior)

C.
4 Rounds of NFT:
3-5 Strict Muscle-ups
30sec Parallette L-sit
10 Weighted Pistols (alt, 53, 35)

D.
4 Rounds of:
400m Run
10 OHS (135, 95)
15 C2B

Barbell

A.
Press in Snatch
-5,4,3,2,1
*Snatch grip press from behind the neck. Performed in a squat position.

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/75%
-2/80%
-2/85% x 4

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

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-2/75%
-2/80%
-2/85% x 4

E.
Barbell Row
-3×8

Recent Posts
  • Camille Goldman

    A. 55#, 65#, 70#
    65#, 70#, 75#, 80#
    B. 85#, 95#, 100#
    105#, 110#, 115#
    Clean 120# PR
    Front Squat up to 115# 4 x 5
    C. Done 75#
    D. 18:07, 65#, Much better with C2B, it was ☀️hot!

  • Matt McDonald

    Open. Front rack hurts elbow so no c and j
    Built a heavy ohs. 205
    C. Bench 185, weighted pull-ups 52lb x5
    D. 14 mins. Added a beer chug after each rd.