Competition (09/17/15)

 In Competition

Open Prep

A.
Snatch
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
1 @ 85%
4×1 @ 90%

B.
Weighted Stationary Dips
4×5
*Across
-ss w-
Strict Weighted Pull-ups
4×5
*Across

C.
10min Alt EMOM:
Odd: 12 Pistols (alt)
Even: 3-4 Bar MUs
*Sub 6 kipping C2B if not able to complete Bar MUs

D.
Every 5min for 4 Rounds:
400m Run
2 Rope Climbs (15′, 14′)
4 Power Snatches (155, 110)
*Rest remainder of 5 min

Regional ย Prep

A.
Snatch
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
1 @ 85%
4×1 @ 90%

B.
Weighted Stationary Dips
4×5
*Across
-ss w-
Strict Weighted Pull-ups
4×5
*Across

C.
10min Alt EMOM:
Odd: 16 Pistols (alt)
Even: 6 Bar MUs

D.
Every 5min for 4 Rounds:
400m Run
2 Legless Rope Climbs (15′, 14′)
4 Power Snatches (185, 130)
*Rest remainder of 5 min

E.
4 Rounds NFT:
15 GHD Sit-ups
15 Reverser Hypers (moderate)

Barbell

A.
Snatch Balance + OHS
-5+1/45%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%

B.
Snatch
-4/50%
-3/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
———-
-1/98%
-1/102%
-1/106%
*You must make everything (3 attempts per set) above the dotted line to go beyond it.

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

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
———-
-1/98%
-1/102%
-1/106%
*You must make everything (3 attempts per set) above the dotted line to go beyond it.

Recent Posts
  • chris redden

    A. worked up to 190 bad snatch day many misses
    B. 55lbs on all
    C. Done
    D. Done

  • Matt McDonald

    No pain on the snatch so I did A.
    125×3, 130×2, 140×2, 155×2, 160×2, 165×1, 170×1, 185 miss for fun. 165×4
    My new lifters help a lot! Not many misses. Feels good to pick a barbell up again after 9 days off.
    Update: Steven at Kort said my infraspinatus is just blown up, so he gave me some correctives and I smashed it with a lacross ball. Should be good to go for the comp.

  • Karlie

    Barbell
    Sore from my 2 a day Wednesday.
    A. Snatch balance + OHS 1 @ 80# heaving snatch balance
    B. Snatch, PR day! 45,55,64,72,76.5,81,85. No misses. Beyond line… 88, 92(PR) no misses.

  • Camille Goldman

    A. Snatch 55, 60, 65, 70, 75, 80, 85 no problem
    90 no way ๐Ÿ˜–๐Ÿ˜–๐Ÿ˜–