Competition (08/05/15)

 In Competition

Open Prep

A.
Every 2min for 8min:
2 Cleans
-immediately followed by-
Every 2min for 8min:
1 Clean
*Build to a heavy single

B.
Every 2min for 10min:
3 Touch N Go Power Snatch
*Build to a moderate triple
-ss w-
Stoney Stretch
30sec per side

C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
5 Rounds:
Min 1: 150m Row + ME Thrusters (115, 80)
Min 2: Rest
-rest 5min, then-
5 Rounds:
Min 1: 150m Row + ME OHS (115, 80)
Min 2: Rest

Regional Prep

A.
Every 2min for 16min:
3 Touch-n-Go Power Cleans
Build to 5-10lbs heavier than last week

B.
Front Squat
Build to a 4RM
-then-
4×4 @ 90% of 4RM
-ss w-
Turkish Sit-ups
4×8
*use a light kettlebell

C.
Bent Over Rows
4×8
*Across. Add 5-10lbs to last week
-ss w-
Strict Push-ups w/ Reach
4xME

D.
5 Rounds:
Min 1: 150m Row + ME Thrusters (155, 110)
Min 2: Rest
-rest 5min, then-
5 Rounds:
Min 1: 150m Row + ME OHS (155, 110)
Min 2: Rest

Barbell

A.
Power Snatch, knee + OHS
-3+1/50%
-2+1/60%
-2+1/70%
-1+1/80% x 3

B.
Snatch Deadlift to Hip + Snatch
-3/50%
-2/60%
-2/70%
-2/78%
-2/83% x 5

C.
Clean NHNF
-5/40%
-4/50%
-3/60%
-2/70%
-2/80%
*Clean without using hookgrip or moving feet. Start with feet in receiving position.

D.
Front Squat
-5/50%
-4/60%
-3/70%
-2/80%
-2/85%
-1/90% x 6
-5/80%

E.
Push Press
-5/50%
-4/60%
-4/70%
-4/75%
-4/80% x 4

Recent Posts
  • Karlie

    A. 40,50,55,65#
    B. 45,55,65,70,75#
    C. Weightlifting class
    D. 65,75,90,105,110, 120# 6×1, 105# 5x
    E. Ran out of time. I don’t have an up to date push press 1RM.