Competition (09/21/15)

 In Competition

Open & Regional Prep

A.
Snatch Push Press
5, 4, 3, 2, 1
*Start light. Build to moderate

B.
12min to build into a Power Snatch 1RM
-then-
Every 90 sec for 7 rounds:
3 Tap-n-go Power Snatch @ 80% of above

C.
Back Squat
5×3 @ 86%
1×10 @ 67%
-ss w-
Turkish Sit-ups
5×8/side
*Across

D.
4 Rounds NFT:
5 Weighted Pull-ups
5 Weighted Dips
*Rest as needed between movements

E.
6 Rounds for time:
10 Wall Balls (30, 20)
10 RKBS (106, 70)
10 T2B

F.
8 Rounds of:
25m Prowler Push (180, 140)
*60 sec between efforts

Barbell

A.
Snatch
-4/50%
-3/62%
-2/70%
-2/75% x 4

B.
Power Clean + Jerk
-2/50%
-2/60%
-2/68%
-2/75% x 4

C.
Back Squat
-6/40%
-5/55%
-4/65%
-3/75%
-2/82%
-1/87% x 5

D.
Clean Pull
-2/90%
-1/100% x 3

E.
Every other minute for 14 Min:
-1 Ring T2B
-1 Muscle Up
-1 Ring Dip

-OR-

-3 Strict T2B
-3 Strict Ring Dip
-3 Ring Row

Recent Posts