Competition (09/09/15)

 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.
Cleans
4 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
5×1 @ 90%

C.
Front Squat
6×4 @ 78%
1×8 @ 64%
-ss w-
Glute Bridges
10 reps between sets

D.
For tiime:
100 DUs
50 Cal Row
25 DB box step-ups (24/45#, 20/30#)

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%
2 @ 85%
1 @ 88%
4×1 @ 92%

C.
Front Squat
4×4 @ 80%
1×8 @ 66%
-ss w-
Glute Bridges
10 reps between sets

D.
RDLs
3×8
-ss w-
One Arm DB Row
3×8/arm

E.
For tiime:
100 DUs
50 Cal Row
25 DB box step-ups (24/45#, 20/30#)

F.
10min Sled Pull (180, 135)
*Slow walking pace. Focus on constant movement

Barbell

A.
Snatch Push Press + OHS
-5+1/45%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/85%

B.
Snatch, below knee
-3/40%
-2/52%
-2/64%
-2/70%
-1/75%
-1/80% x 3

C.
Clean Pull + Clean, below knee
-3/45%
-2/55%
-2/65%
-2/75%
-1/80%
-1/84% x 3

D.
Back Squat
-4/40%
-4/55%
-3/65%
-3/75%
-2/82% x 3

Recent Posts
  • chris redden

    A. 155
    B. 240
    C. 225 & 185
    D. 7:03 step ups where harder than i thought. need more of them.

  • Chris Hall

    Open
    A 155
    B 240
    C 205 went light right knee giving me trouble
    D 8:20 sucked at DUS