Competition (08/12/15)

 In Competition

Open Prep

A.
Tall Cleans
5×3
*Build to moderate weight. Focus is starting from deadstop position and pulling under bar quickly
https://www.youtube.com/watch?v=UplGc3ZaitI

B.
Every 2min for 16min:
2 Cleans, Knee
*Pull from blocks. Build to a heavy double by min 8, and maintain for last 4 sets

C.
Front Squat
6×4 @ 76%
1×8 @ 62%
-ss w-
Glute Bridges
10 reps between sets

D.
5 Rounds of:
10 OHS (95, 65)
10 C2B Pull-ups

Regional Prep

A.
Tall Cleans
5×3
*Build to moderate weight. Focus is starting from deadstop position and pulling under bar quickly

B.
Front Squat
3×4 @ 75% of last week’s 4RM
-ss w-
Turkish Sit-ups
3×8
*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.
4 Rounds of:
Min 1: 50 ft HS Walk
Min 2: Rest
Min 3: ME Parallette L-Sit
Min 4: Rest

E.
3 Rounds of:
400m Run
5 Power Cleans (225, 155)
10 Box Jumps (30, 24)

Barbell

A.
Power Snatch, knee + OHS
-3+1/50%
-2+1/60%
-2+1/70%
-1+1/75%
-1+1/80% x 2

B.
Snatch Deadlift to Hip + Snatch
-2/50%
-2/60%
-2/70%
-1/75%
-1/80%
-1/84% x 4

C.
Clean 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%
-4/65%
-3/75%
-2/83%
-1/88%
-1/93% x 4
-5/82%

E.
Push Press
-5/50%
-4/60%
-4/70%
-3/75%
-3/80%
-2/85% x 3

Recent Posts
  • Karlie

    Barbell
    A. 65#x2
    B. 75#x4
    C. 92#
    D. 65,85,95,105,115, 120# 4×1, 105# x5
    E. 45,55,65,70,72,77#
    Today felt great.

  • Matt McDonald

    5:30 class today
    5×5 deads 325lb
    Wod= 3 rds + burps, run, 8 thrusters.