Competition (09/28/15)

 In Competition

* If you competed this weekend take an active recovery day. 20-30min aerobic conditioning followed by correctives and 15min of mobility.

Open Prep

A.
Barbell Warmup
Snatch Balance + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
*Start light and build to moderate

B.
Weightlifting + Correctives
Snatch, Knee
3, 3, 2, 2, 1, 1, 1, 1
*Pull from blocks. Build to a heavy single and maintain for last 3 sets
-ss w-
Shoulder Sweeps
*5/side between each set

C.
Conditioning
10 Rounds of:
10 Cal Airdyne Sprint
GTOH (185, 130)
*1min rest after each round. Bust ass on these. Goal is to give it all on airdyne and get onto the bar/pull as fast as possible. 

Regional Prep

A.
Barbell Warmup
Snatch Balance + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
*Start light and build to moderate

B.
Weightlifting + Correctives
Snatch, Knee
3, 3, 2, 2, 1, 1, 1, 1
*Pull from blocks. Build to a heavy single and maintain for last 3 sets
-ss w-
Shoulder Sweeps
*5/side between each set

C.
Strength Work
Back Squat
4×3 @ 88%
1×10 @ 69%
-ss w-
Turkish Sit-ups
5×8/side
*Across

D.
Gymnastics Work
10min Alt EMOM:
Odd: 2-4 Strict MUs
Even: 6 Weighted Pistols (AHAP, alt)

E.
Conditioning
10 Rounds of:
10 Cal Airdyne Sprint
GTOH (225, 155)
*1min rest after each round. Bust ass on these. Goal is to give it all on airdyne and get onto the bar/pull as fast as possible.

Barbell

A.
Off

Recent Posts
  • Matt McDonald

    I did backsquat today, built up to a new PR at 315lb! then did the conditioning wod.
    10 rds airdyne and c and j at 205. ready to get back on the open program strict starting tomorrow.