Competition (07/29/15)

 In Competition

Open Prep

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

B.
Every 2min for 10min:
Snatch Lift Off + Power Snatch
*Build to a moderate complex
-ss w-
Stoney Stretch
30sec per side

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

D.
For Time:
50 T2B
40 Burpee BJO (24, 20)
30 Wall Balls (20, 14)
20 Power Cleans (135, 95)
10 Power Snatches (135, 95)

Regional Prep

A.
Every 2min for 16min:
3 Touch-n-Go Power Cleans
Build to a heavy triple

B.
Front Squat
Build to a 4RM
-then-
4×4 @ 90% of 4RM
-ss w-
Straight Leg Sit-ups
4×8

C.
Bent Over Rows
4×8
-ss w-
Strict Push-ups w/ Reach
4xME

D.
For Time:
50 T2B
40 Burpee BJO (24, 20)
30 Wall Balls (30, 20)
20 Power Cleans (185, 125)
10 Power Snatch (185, 125)

Barbell

A.
Power Snatch, knee + OHS
-3+1/50%
-2+1/60%
-2+1/70%
-1+1/75% x 3

B.
Snatch Deadlift to Hip + Snatch
-3/50%
-2/60%
-2/70%
-2/75%
-2/80% x 5
*Shoulders should stay over the bar the entire time with snatch deadlift.

C.
Clean, No hookgrip, No feet (NHNF)
-5/40%
-4/50%
-3/60%
-2/70%
-1/80%
*Clean without using hookgrip or moving feet. Start with feet in receiving position.

D.
Front Squat
-5/50%
-4/60%
-3/70%
-2/80%
-2/84%
-2/88% x 6
-5/75%

E.
Push Press
-5/50%
-4/60%
-4/70%
-4/75% x 4
*Base off either 1RM Push Press or 80% of jerk

Recent Posts
  • Karlie

    Barbell
    A. 60#
    B. 75# I love this complex
    C. 55,60,70,80,90# went better than expected
    D. Worked on OHS for competition this weekend. Quads are all sorts of sore. Too much vacation and not enough squatting while in Cali.

  • Matt McDonald

    Open
    A. 175 3 sets. 185 2 sets
    B and c no go
    D. 20:33 died
    Whole body sore today