Competition (07/27/15)

 In Competition

Open Prep

A.
Every 2min for 10min:
2 Snatches
*Build to a moderate double

B.
Halting Snatch Deadlift
4×2
*Across. Pause for 2 sec below knee, above knee, and mid thigh
-ss w-
Tempo Push-ups with 2 sec reach at top
4xME
*3 sec negative, 1 sec positive, press through the floor spread scapulas and reach at top for a 2 sec hold

C.
Back Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Windmill Stick
30sec per side between each set

D.
6 Rounds of:
10 T2B
10 Wall Balls
5 HSPUs
*Scale to Dumbell Push Press if not able to complete HSPU

Regional Prep

A.
5 Rounds of:
3 Snatch Balance
*Start light and build into a moderate triple

B.
Every 2min for 14min:
3 Touch-n-go Squat Snatch
*Build into a heavy triple

C.
Back Squat
Build to a 5RM
-then-
3×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
Min 1: ME HS Walk
Min 2: Rest
Min 3: 2-3 Legless Rope Climb 14′
Min 4: Rest

E.
5 Rounds of:
400m Run
100ft Overhead Barbell Walk (185, 130)

Barbell

A.
Snatch Balance + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/85%
*May dip/drive.

B.
Power Snatch
-4/50%
-3/60%
-2/70%
-2/80%
-2/84% x 5

C.
Clean Pull + Clean, blocks-knee
-3/50%
-2/60%
-2/70%
-2/78%
-2/82% x 5
*Hands must stay on the bar between pull and clean.
**Bar should be positioned at or slightly above the knee on the blocks.

D.
Back Squat
-5/50%
-4/60%
-4/70%
-3/80%
-2/85% x 6
-6/75%

E.
RDL
-5×5

F.
10 min AMRAP:
30s HS Hold
50m 1 Arm Farmer’s Carry (70/53)

Recent Posts
  • Chris Hall

    Open
    A worked to 135
    B done and 10 push up each time not sure I did them correctly
    D 205
    C 9:20

  • Matt McDonald

    Open
    A. Snatches once again sucked. Missed a lot
    B. Done at 165. Push-ups 12-12-10-10
    C. 225 for all. Went heavier because I skipped these last week
    D. 8:24. Pushed hard, mostly unbroken no repped a few of my wall balls.

  • Camille Goldman

    Open
    It was hot again ☀️
    A. Balance is getting better; 75#
    B. 125; 15 push-ups
    C. 75#, 105#, 115# x 2; inflammation is getting better getting easier
    D. Done 10:36, struggled with HSPU, kipping was better, wall balls unbroken