Competition (09/30/15)

 In Competition

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

 

Recent Posts
  • Karlie

    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

    I didn’t know Redden wore the crop top to!

    • chris redden

      That shirt was made to resemble you

      • Camille Goldman

        Did you see Brent Miller wore one to :)!

      • Camille Goldman

        Brent Miller sore his.

  • Chris Hall

    Open

    A 155
    B 215 and done
    C 235
    D done and 70
    E 2 rounds and got threw farmer carry