Competition (08/21/15)

 In Competition

Open Prep

A.
Every 2min for 14min
(Snatch Pull + Snatch) x 2
*Build to a heavy double and maintain for all 7 sets

B.
Strict Ring Dips
5xME
-ss w-
Strict Weighted Pull-ups
5×5

C.
20min EMOM:
Odd: 5 Hang Power Cleans (155, 110)
Even: 10 Wall Balls (20, 14)

D.
Prowler Push
10x25m (140, 90)
*60 sec rest between

Regional Prep

A.
Every 2min for 8min:
2 Clean & Jerk
Build to a heavy double

Every 2min for 8min:
1 Clean & Jerk
Build to a heavy single

B.
Close Grip Bench Press
5×5
*Add 5-10lbs to last week’s load. Across
-ss w-
Strict Weighted Pull-ups
5×5
*Add 5-10lbs to last week’s load. Across

C.
RDLs
4×8
*Add 5-10lbs to last week’s load. Across
-ss w-
Supine Ring Rows
4×10
*2 sec pause at top

D.
21-15-9 of:
Hang Power Cleans (155, 110)
Deficit HSPUs (8″, 6″)

E.
Prowler Sprints
8x25m
*60sec rest between

Barbell

A.
Snatch Push Press + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/76%
-1/82%
-1/88%
-1/92% x 6

C.
Press in Split
-5/20%
-4/30%
-3/40%
-2/45%
-1/50%
*Base off jerk.

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/76%
-1/82%
-1/88%
-1/92% x 5

E.
Prone DB Row
-4×6

Recent Posts
  • Matt McDonald

    A. Started 145, missed some. Went to 135. Hit and miss.
    B. 1.5 pood x 5 and 10-15 strict on rings.
    C. Done, used 165 felt comfortable going heavy.

  • Karlie

    Barbell
    A. 80#
    B. 85# a few misses but got 6 solid snatches in
    C. 60#
    D. Still trouble with jerks. Worked up to 95# and just worked on being more aggressive.
    E. Annie – PR 6:18