Competition (09/05/15)

 In Competition

Open Prep

A.
Every 90sec for 8 Rounds:
3 Power Clean & Push Jerk
*TnG. Start moderate and build to a heavy triple

B.
Back Squat
5×2 @ 90%
-ss w-
Glute Bridges
5×15
*Unweighted for glute bridges

C.
Strict HSPUs
4xME
-ss w-
Front Lever Lowering
4×3 (aim for a 3sec negative)
*rest as needed between sets

D.
3 Rounds of:
Min 1: Cal Row
Min 2: Wall Balls (20, 14)
Min 3: RKBS (53, 35)
Min 4: HRPUs
Min 5: DUs

Regional Prep

A.
C&J
3 @ 55%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
3×2 @ 85%

B.
5min EMOM
5 Power Clean & Push Jerk
*TnG. Use 55-65% of C&J 1RM for all 5 rounds.

C.
Back Squat
5×2 @ 90%
-ss w-
Windmill Stick
30sec per side

D.
Prone Barbell Rows
4×8
-ss w-
GHD Sit-ups
4×20

E.
3 Rounds of:
Min 1: Cal Row
Min 2: Wall Balls (20, 14)
Min 3: AKBS (53, 35)
Min 4: HRPUs
Min 5: DUs
Min 6: Rest

Barbell

A.
Front Squat
-5/40%
-4/55%
-3/65%
-2/75%
-2/81%
-1/86%
-1/91% x 6

B.
Jerk
-4/50%
-3/62%
-3/71%
-3/80%
-2/85% x 5

C.
Power Clean
-4/50%
-3/60%
-3/70%
-2/75%
-2/80%
-2/85% x 4

D.
Clean Deadlift, Pause-1″/below knee/mid thigh
-3/85%
-2/95%
-2/105% x 3

E.
15 Min AMRAP:
-50ft Bear Crawl
-100m Sled Drag (135/95)
-200m Farmer’s Carry (AHAP)

Recent Posts
  • Karlie

    Barbell on Sunday
    A. FS 55,70,85,95,105,110,120x 6
    B. Jerk up to 95# for 5 sets
    C. Pc. 55,70,80,85,95,100 trying to keep feet from moving wide in catch.