Competition (10/12/15)

 In Competition

Open & 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
Build to a 1RM Power Snatch
-then-
8min EMOM:
3 Power Snatches @ 72% of above 1RM

C.
Strength Work
Back Squat
5×3 @ 92%
-ss w-
Turkish Sit-ups
5×8/side
*Across

D.
Gymnastics Work
4 Rounds of:
Min 1: 2 Legless Rope Climbs (15′)
Min 2: 8 Ring Dips
Min 3: 30 DUs

E.
Every 3min for 7 rounds:
10 Cal Airdyne
5 Box Jumps (24, 20)
5 Hang Power Cleans (155, 110), (135, 95)
*Sprint Each Round. Rest remainder of 3 min.

Barbell

A.
Front Squat
-6/45%
-6/60%
-6/68%
-5/74%
-5/78% x 5

B.
Snatch, blocks-knee
-4/45%
-4/55%
-3/65%
-3/70%
-3/75% x 5

C.
Power Clean, below knee
-4/55%
-4/65%
-3/70%
-3/75% x 4

D.
Clean Deadlift
-5/80%
-5/90%
-5/100% x 4

E.
10 Min AMRAP:
-5/side Single Arm KB Swing (35/26)
-10 Wall Ball

Recent Posts
  • Chris Hall

    A worked to 135
    B 195. 145
    C 295 and done
    D done
    E done

  • Casey Hogan

    Open
    A: 145
    B: 145, missed 150 twice. Worked off 150 @ 110. All reps
    C: did 3 rnds st 90% could hit 92 for 3. After third round, failed. Went down to 85% for last two sets
    D: done. Rope climbs rough last round
    E: done. All rnds 3 min. Almost puked in last one. #airdyne