Competition (08/01/15)

 In Competition

Open Prep

A.
5min EMOM:
3 Max Height Box Jumps

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

C.
Strict HSPUs
5×5
-ss w-
Front Lever Lowering
5×3 (aim for a 3sec negative)
*rest as needed between sets

D.
8 Rounds of:
10 Wall Balls (20, 14)
2 Rope Climbs (15)
3 Power Cleans (185, 130)

Regional Prep

A.
Every 2min for 12min:
2 Hang Power Snatch
*Build to a heavy double
-ss w-
Stoney Stretch
30 sec per side

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

C.
10min Alt EMOM:
Odd: 5 Deficit Strict HSPU (4″, 2″)
Even: 8 Weighted Pistols (alt, 35, 26)

D.
10 Rounds of:
15 Wall Balls (20, 14)
2 Legless Rope Climbs (15, 12)
3 Power Cleans (225, 160)

Barbell

A.
Back Squat
-4/50%
-3/60%
-3/70%
-3/80%
-3/83% x 6
-8/70%

B.
Snatch, Hip + Snatch, Below Knee
-2/40%
-2/50%
-2/55% x 3
-2/60%
*Hang snatch from hip position, followed by a hang snatch from just below the knee.

C.
Power Clean + Power Jerk
-2/50%
-2/60%
-2/70%
-2/77%
-2/82% x 5

D.
3 Position Clean Pull (Floor/Below Knee/Thigh)
-1/80%
-1/85%
-1/90% x 4
*Pull from the floor, then pull from below knee, then pull from mid thigh.

E.
5x:
-2 min ME Calorie Row
-3 min Rest

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