Competition (07/31/15)Ba

 In Competition

Open Prep

A.
Every 2min for 14min:
Snatch Pull + Snatch
*Build to a heavy-ish complex

B.
Every 2min for 10min:
3 Touch-n-go Power Clean + Jerk
*Build to a moderate triple
-ss w-
Shoulder Sweeps
5/arm

C.
Close Grip Bench Press
3×5
*@ 75% of last week’s 5RM. 16″ grip.
-ss w-
Strict Weighted Pull-ups
3×5
*@ 75% of last week’s weight

D.
2 Rounds of:
Min 1: ME Cal Row
Min 2: ME DB Push Press (40, 30)
Min 3: ME RKBS (53, 35)
Min 4: ME Box Jumps (24, 20)
Min 5: ME Alt DB Squat Snatch (alt, 40, 30)
Min 6: Rest

Regional Prep

A.
Every 2min for 16min:
2 C&J
*Build to a heavy double

B.
Close Grip Bench Press
5×5
*Across
-ss w-
Strict Weighted Pull-ups
5×5
*Across

C.
RDLs
4×8
*Across
-ss w-
Supine Ring Rows
4×8
*2 sec pause at top

D.
3 Rounds of:
Min 1: ME Cal Row
Min 2: ME DB Push Press (55, 40)
Min 3: ME RKBS (70, 53)
Min 4: ME Box Jumps (30, 24)
Min 5: ME Alt DB Squat Snatch (alt, 55, 40)
Min 6: Rest

Barbell

A.
Snatch Push Press + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/76%
-1/82%
-1/88% x 6

C.
Press in Split
-5/20%
-4/30%
-3/35%
-2/40%
-1/45%

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/76%
-1/82%
-1/88% x 5

E.
Prone DB Row
-4×8

F.
3 Rounds of:
400m Run
25 RKBS (53, 35)
8 MUs

Recent Posts
  • Matt McDonald

    Open
    A. Worked mostly at 115lb. Built on up to 150 after the session.
    B and C no go. Had to hurry goin out with family tonight
    D. Scaled some movements here. Subbed airdyne for rower. Worked at 80% intensity. Didn’t log reps

  • Camille Goldman

    A. 55#, 65#x2, 70#x2, 75#x5, 80#, 85#
    B. 65#, 75#, 85#, 95#, 100#, 105#
    WOD Strict Jackie RX 13:58
    Pr Back Squat 150#
    Good Day💪🏻