Competition (08/17/14)

 In Competition

Open Prep

*Load Week

A.
Snatch Balance
5, 4, 3, 2, 1
*Build to a moderate single

B.
Every 2min for 12min:
3 TnG Power Snatch
*Build to a heavy-ish triple before E2MOM and maintain for all 6 sets

C.
Back Squat
6×3 @ 82%
1×10 @ 62%
-ss w-
Banded Psoas March
5×20 (10/side, alt)

 

D.
3 Rounds of:
10 GTOH (135, 95)
15 Burpees over Bar

Regional Prep

A.
8min EMOM
Snatch Push Press + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1

B.
Every 2min for 12min:
2 Snatch, Knee
*Pull from blocks. Build to a heavy double and maintain for all 6 sets

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

D.
Gymnastics Complex
Every 90sec for 7 rounds:
5 T2B
5 C2B
3 Bar MUs
*Attempt to stay on bar and go unbroken

E.
3 Rounds of:
10 GTOH (165, 115)
15 Burpees over Bar

Barbell

A.
Snatch Balance + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/75%
-1+1/80%
-1+1/88%

B.
Power Snatch
-4/50%
-3/60%
-2/70%
-2/80%
-1/85%
-1/90%
———-
-1/95%
-1/100%
-1/105%
*You must make everything (2 attempts per set) above the dotted line to go beyond it.

C.
Clean Pull + Clean, blocks-knee
-3/50%
-2/60%
-2/70%
-1/78%
-1/84%
-1/88% x 4

D.
Back Squat
-5/50%
-4/60%
-3/70%
-2/80%
-2/84%
-2/88%
-2/92%
-2/88% x 4

E.
RDL
-5×5
*Keep weight the same as last week.

F.
12 Min AMRAP:
-1 Burpee
-1 Strict T2B
-1 Strict Pull Up

Recent Posts
  • Karlie

    Barbell
    A. 80#
    B. 35,45,55,60,65,70… 72,75,80# (PR, finally!)
    C. 1×4 @ 101#
    D. BS 75,90,105,120,125,130,135, 2/88% x4 @130#
    Great Monday session!

  • Chris Hall

    Open
    A 135
    B 135
    C 255 165
    D 7:17

  • Matt McDonald

    Open- neck sore from 185 grace yesterday
    A. 95-105-115-135-145 failed a 155
    B. All at 145
    C. No go. Core too shot for heavy weight
    D. 8:50. Burpees killed

  • Camille Goldman

    A. 65#, 70#, 75#, 80#, 85#, 90#, 95#, 100#, 105#, 110# – 15#PR wahoo
    B. 75#
    C. Front Squat like class 110#
    D. Changed it a little did 10 burpees over the bar and 5 T2B, 75#GTO 7:54
    Ran a mile

  • Sarah Schulz King

    Barbell
    A. Work up to 105
    B. Worked up to 113
    Skip D/E for back
    F. 42+2