Competition (10/13/15)

 In Competition

Open & Regional Prep

A.
Barbell Warmup
Behind Neck Push Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Weightlifting
Every 2min for 14min:
2 Push Press + 2 Push Jerk
*Pull from blocks. Build to a heavy complex

C.
Weightlifting
Power Clean
5×2 @ 80% of max clean
-ss w-
Plank w/ Reach
5×8/side

D.
Gymnastics Work
4 Rounds:
Min 1: 3 Front Lever Lowering
Min 2: 20 GHD Hip Extension
Min 3: 40 Ft HS Walk
*5 sec negative on FL Lowering

E.
Conditioning
10 min AMRAP:
10 Shoulder to overhead (135/95)
10 Toes to bar

Barbell

A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4

B.
Power Snatch, hip
-4/45%
-3/55%
-3/65%
-3/70% x 4

C.
Snatch Pull to Hip
-3/80%
-3/90%
-3/100% x 4

D.
Every other minute for 12 Minutes:
-5 Ring T2B
-5 Glute Ham Raise

 

Recent Posts
  • Chris Hall

    Open
    A worked to 155
    B worked to 215
    C 205 felt light and done
    D done
    E 6 rounds

  • Matt McDonald

    A. Up to 165.
    B. Up to 155 and stayed there
    C. 205
    D. No go
    E. 5 rd + 1 rep. Did both of these (and lots of them) movements last night!! T2b killed

  • Casey Hogan

    A: 165
    B: 165
    C: 180
    D: done, front lever off bar.
    E: 6 + 1

    • Matt McDonald

      Good work broski