Competition (10/07/15)

 In Competition

Open & Regional Prep

A.
Barbell Warmup
Clean (no hook, no feet)
4×3
*Start light and build to moderate

B.
Weightlifting
Every 2min for 16min:
(Clean Lift Off + Clean) x 2
*Build to a heavy complex by 10min, then maintain for last 3 sets

C.
Strength Work
Front Squat
4×3 @ 86%
-ss w-
Glute Bridges
10 reps between sets”

D.
12-9-6 of:
Bar MUs
Box Jumps (30, 24)
*Sub 12 kipping C2B pull-ups (not butterfly), and 12 ring dips if not able to complete bar MUs

E.
8x25m Prowler High Push (180, 140)
*90sec rest between efforts

Barbell

A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/70%
-1/80%

B.
Pull + Snatch, blocks-knee
-3/40%
-2/50%
-2/60%
-2/70%
-2/74%
-2/78% x 4

C.
Power Clean
-4/50%
-3/60%
-3/68%
-3/72% x 5

D.
Press
-4×5

-superset with-

Pull Up
-x30

E.
Back Squat
-5/50%
-5/60%
-5/70%
-5/75% x 5

Recent Posts
  • Karlie

    Barbell
    A. 80#
    B. 80#
    C. 85#
    D. Took a rest day from pull-ups and PR press yesterday
    E. No squats. Fran kicked my butt
    Class WOD DL pr 205#/ tried 215 but like my form going bad.
    Diane 9:16 (4 seconds off from a PR) shoulders exhausted.