Competition (09/29/15)

 In Competition

Open Prep

A.
Barbell Warmup
Strict Press
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Weightlifting
12min to build into a Push Jerk 1RM
-then-
Every 90 sec for 10 rounds:
3 Push Jerks @ 80% of above
*Pull from rack, catch on shoulders

C.
4 Rounds NFT:
3 Skin the cats (slow)
30ft HS Walk
30 DUs
*Sub 30 HS Shoulder Taps if not able to complete HS Walk

D.
3 Rounds of:
30 Wall Balls (20, 14)
20 C2B Pull-ups
10 DB Snatch (70, 50, alt)

Regional Prep

A.
Barbell Warmup
Strict Press
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Weightlifting
12min to build into a Push Jerk 1RM
-then-
Every 90 sec for 10 rounds:
3 Push Jerks @ 80% of above
*Pull from rack, catch on shoulders

C.
Weightlifting
Power Clean
8×2
Build into a heavy double by set 4, and maintain for last 4 sets
-ss w-
Plank w/ Reach
5×8/side

D.
4 Rounds NFT:
5 Skin the cats (slow)
50ft HS Walk
30 DUs

E.
3 Rounds of:
30 Wall Balls (20, 14)
25 C2B Pull-ups
20 DB Snatch (70, 50, alt)

Barbell

A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/72% x 4

B.
Power Snatch, hip
-4/45%
-3/55%
-3/60%
-3/65% x 4

C.
Snatch Pull to Hip
-3/90% x 4

D.
8 Min EMOM:
-1 Strict Pull Up
-1 Strict T2B
-20s L Hang

Recent Posts
  • chris redden

    A. 155
    B. 215 missed 225, a little slow and rusty from the weekend
    C. 165
    D. Done
    E. done

  • Karlie

    Barbell
    A. 50,65,75,85#
    B. 45,55,60,65#
    C. 85#
    Open
    C. Done

  • Matt McDonald

    Open
    A. 95-115-125-135-155fail
    B. 195 and 155 for 10×3
    C. No go
    D. Done but did 1 rd c2b and 2 rd strict push-ups. C2b still hurts shoulder

  • Casey Hogan

    Open
    A: 125
    B: 195 maybe a PR
    C: did 3 strict muscle ups. 2 sets unbroken instead of skin the cats because those terrify me. It will take a very persuasive person to get me to ever try one of those again. Also did handstand holds instead. My skull is precious.
    D: done 11:57 I think. Scaled to 60 db.