Competition (08/15/15)

 In Competition

Open Prep

A.
Every 30 sec for 5min:
1 ME Standing Broad Jump

B.
Back Squat
5×2 @ 85%
-ss w-
Glute Bridges
5×15
*Unweighted for glute bridges

C.
3 Rounds of:
Min 1: ME Strict HSPUs
Min 2: Rest
Min 3: ME Strict T2B
Min 4: Rest

D.
20min AMRAP of:
200m Farmers Carry (70, 53)
3 Power Cleans (185, 135)
6 Muscle-Ups
*If not able to complete muscle-ups, do 10 pull-ups + 10 ring dips

Regional Prep

A.
Every 2min for 10min:
2 Power Snatch, Knee
*Pull from blocks. Build to a heavy double
-ss w-
Stoney Stretch
30 sec per side

B.
Back Squat
4×3 @ 75% of last week’s 3RM
-ss w-
Windmill Stick
30sec per side

C.
4 Rounds of:
Min 1: 6-7 Deficit Strict HSPU (4″, 2″)
Min 2: 10 Weighted Pistols (alt, 35, 26)
Min 3: Rest

D.
20min AMRAP of:
200m Farmers Carry (70, 53)
3 Power Cleans (225, 155)
6 Muscle-Ups
*If not able to complete muscle-ups, do 10 pull-ups + 10 ring dips

Barbell

A.
Back Squat
-4/50%
-3/60%
-3/70%
-3/80%
-3/84%
-3/88%
-3/84% x 2
-4/84%

B.
Snatch, Hip + Snatch, Below Knee
-2/40%
-2/50%
-2/60%
-2/65% x 3

C.
Power Clean + Power Jerk
-2/50%
-2/60%
-2/70%
-2/77%
-2/82%
-2/86% x 3

D.
3 Position Clean Pull (Floor/Below Knee/Thigh)
-1/85%
-1/90%
-1/100%
-1/105% x 2

E.
18 Min AMRAP:
-50 ft Sled Drag (Forward) (225/135)
-50 ft Sled Pull (Backward)
-100m Farmer’s Carry (R) (53/35)
-100m Farmer’s Carry (L)
*Try to keep moving entire time. The sled drags should not be sprints.

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