Competition (08/26/15)

 In Competition

Open Prep

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

B,
Every 2min for 10min:
2 Cleans
*Pull from blocks. Build to a heavy double.

C.
Front Squat
3×4 @ 80%
1×6 @ 68%
-ss w-
Glute Bridges
10 reps between sets

D.
10min AMRAP of:
5 Hang Power Cleans (155, 110)
10 T2B
30 DUs

E.
For time:
400m farmers carry (70, 53)

Regional Prep

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

B.
Cleans
4 @ 70%
3 @ 75%
2 @ 80%
5×2 @ 88%

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

D.
RDLs
4×8
-ss w-
One Arm DB Row
4×8/arm

E.
12min AMRAP:
200m Famers Carry
5 STOH (185, 130)
10 C2B Pull-ups

Barbell

A.
Snatch Push Press + OHS
-5+1/40%
-4+1/50%
-3+1/60%
-2+1/70%
-1+1/80%

B.
Snatch, below knee
-4/40%
-3/50%
-3/60%
-3/65%
-3/70% x 5

C.
Clean Pull + Clean, below knee
-3/45%
-2/55%
-2/65%
-2/72%
-2/77% x 4

D.
Back Squat
-5/45%
-4/60%
-3/70%
-2/77%
-2/82%
-2/86% x 6

Recent Posts
  • Karlie

    Barbell
    A. 70# sore shoulders
    B. 5 sets at 70#
    C. 90# for 4 sets
    D. Back squat only had time for 4sets at 130#. Felt heavy but doable. Sore hip flexors.

  • chris redden

    A. 155
    B. 185 went light, i struggle with the blocks
    C. 230 & 165
    D. 7 +10
    E. 6:31

  • Matt McDonald

    Snatch Practice and then class
    7:55 rx class wod.
    Deload week so not being too strict with the programming.
    Also added 10 rds not for time
    2 power clean 205
    2 muscle ups