Competition (09/04/15)

 In Competition

Open Prep:

A.
Snatch Push Press + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
*Start light and build to moderate

B.
Snatch
15min to build to a heavy single
-then-
4×2 @ 82% of Above Single

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

D.
15min EMOM:
1 Deadlift
1 Power Clean
1 Squat Clean
1 Split Jerk
*Tap-n-go on all reps. Maintain same weight for all 15min. Score is weight used

Regional Prep

A.
Snatch
3 @ 55%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
4×2 @ 82%

B.
RDLs
4×8
*Across

C.
Weighted Stationary Dips
5×5
*Across
-ss w-
Strict Weighted Pull-ups
5×5
*Across

D.
4 Rounds NFT of:
10 Weighted Pistols (alt)
5 Skin the Cats
10 Strict HSPUs

E.
15min EMOM:
1 Deadlift
1 Power Clean
1 Squat Clean
1 Split Jerk
*Tap-n-go on all reps. Maintain same weight for all 15min. Score is weight used

Barbell

A.
Snatch Balance + OHS
-5+1/45%
-4+1/60%
-3+1/72%
-2+1/82%
-1+1/88%

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/76%
-1/80%
-3/76%
-2/80%
-1/84%
-3/80%
-2/84%
-1/88%

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

D.
Clean + Jerk
-2/45%
-2/58%
-2/68%
-2/74%
-2/79%
-2+1/84%
-1+2/84%
-2+1/84%
-1+2/84%
*”2+1″ should be performed as 2 cleans + 1 jerk. “1+2” should be performed as 1 clean + 2 jerks.

E.
6x:
-400m Run
*1:2 Work:Rest Ratio
**70-80% Intensitty

Recent Posts
  • Karlie

    Barbell
    A. 80# more like a heaving snatch balance
    B. 45,55,65,70,72,70,72,75,72,75, 80# felt great
    C. 55#
    D. 95# starting to feel more comfortable split jerking in this percent range.
    E. 3 sets of max STRICT pull-ups 5, 4, 4 focus perfect form
    Worked on wallball skills for 10 minutes. My struggle is real.