Open Prep & Regional Prep
A.
Barbell Warmup
2 Clean Lift-Offs + 1 Power Clean
*Start light and build to moderate
B.
Weightlifting
Clean, 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-
Plank w/ Reach
8/arm between each set
C.
Strength Work
Front Squat
3×4 @ 84%
-ss w-
Glute Bridges
10 reps between sets”
D.
Accessory Work
GHRs
4×6-8
-ss w-
One Arm DB Row
4×8/arm
E.
Metcon
12min AMRAP:
200m Farmers Carry (53, 35)
4 MUs
4 Box Jumps (35, 28)
Barbell
A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/70%
-1/80%
B.
Pull + Snatch, blocks-knee
-3/40%
-3/50%
-2/60%
-2/70%
-2/75% x 4
C.
Power Clean
-4/50%
-4/60%
-3/65%
-3/70% x 4
D.
Press
-4×5
-superset with-
Pull Up
-x30
E.
Back Squat
-8/50%
-6/60%
-4/70%
-4/75% x 5
Karlie says
Barbell
A. 35,45,55,65,75# heaving on last one
B. 4 sets of doubles at 72# hitting the hip pocket much better pulling from blocks.
C. Skip -weightlifting pm
D. Pressed yesterday so skipped
Did pullups in sets of 5 between back squat sets
E. 5 sets of 4 @115#
Camille Goldman says
I didn’t know Redden wore the crop top to!
chris redden says
That shirt was made to resemble you
Camille Goldman says
Did you see Brent Miller wore one to :)!
Camille Goldman says
Brent Miller sore his.
Chris Hall says
Open
A 155
B 215 and done
C 235
D done and 70
E 2 rounds and got threw farmer carry