Competition (07/28/15)

 In Competition

Open Prep

Every 2min for 10min:
2 Behind Neck Jerks
*Build to a moderate double

Push Press
3×5 @ 75% of last week’s 5RM
-ss w-
Stoney Stretch

4 Rounds of:
30sec Handstand Hold (on wall)
30sec rest
30sec L-Sit Hang
30sec rest

10min EMOM:
3 Tng Power Cleans (135, 95)
6 Burpees
*Perform power cleans and burpees all in 1 min.

3 Rounds NFT (not for time):
15 GHD Sit-ups
6 Glute/Ham Raises

Regional Prep

Press in Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

Split Jerk
Build to a heavy double
5×2 at 92% of the heavy double
*Pull from blocks. Drop after each rep. 2min rest between sets
-ss w-
Stoney Stretch
30/sec per side
*Between sets

4 Rounds NFT:
8 Dumbbell Strict Press
12 RKBS (70, 53)
16 GHD Sit-ups
*Go AHAP on DB Strict press, but keep ribs down and core tight

21-15-9 of:
Deadlifts (275, 195)
Deficit HSPUs (6″, 4″)

3x400m Sandbag Run (70, 50)
*3min rest between efforts


-2/88% x 6

Power Clean, below knee
-2/82% x 5
*Hang power clean from just below the knee.

Snatch Pull, 6s Down
-3/100% x 4
*Snatch pull with a 6 second decent.

5 Rds:
-20s L Hang Hold
-100m Sandbag Carry
-5 Strict Pull Ups

Recent Posts
  • Karlie

    A) didn’t go so well… Hit myself in the chin with the bar and then failed 2nd rep at the 84% mark. Dropped weight down and did a few more sets. Said forget it and did 1RM strict press. Got 65# easy and failed at 70#. Bad overhead day. Too much vacation.
    B. 95# for 5 sets
    C. 90#
    D. Partner “Chelsea” with Lindy as my imaginary partner.
    Practiced butterfly pull-ups in sets of 5

  • Matt McDonald

    A. 135, 145, 155, 165, 175. Focused on form
    B. 135×5 all sets.
    C. Done. Hang L holds were just max efforts
    D. Done. 28-30 secs each minute. Harder than I thought
    E. Done. Subbed RDL barbell 135lbx8 since cant ghr on my ghd.
    Overall just happy to get it in tonight, body pretty wrecked from yesterday’s back squats.

  • Camille Goldman

    With Vanessa
    A. Done 75#, 85#, 95#, 100#, 105#
    B. Strict Press 35#, 45#, 55#, 75#, 80# PR
    C. Done
    D. Done
    WOD Chelsea RX