Competition (10/16/15)

 In Competition

Open & Regional Prep

Barbell Warmup
Snatch Push Press
5, 4, 3, 2, 1
*Start light and build to moderate

Weightlifting
Snatch
3 @ 55
3 @ 65
3 @ 70
2 @ 75
2 @ 80
1 @ 84
4×1 @ 88

Strength
Pause Front Squat
4×3
*3 sec pause at bottom. Build to a heavy triple then maintain for all 4 sets
-ss w-
Windmill Stick
30sec per side between sets

Conditioning
For time:
50 Wall Balls (20/14)
50 Dumbbell Snatches (50, 35)
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups

Conditioning
5x350m Row
*2min rest

Barbell

A.
Snatch Push Press + OHS
-5+1/40%
-4+1/50%
-3+1/60%
-2+1/70%
-1+1/80%

B.
Snatch
-4/45%
-4/55%
-3/65%
-3/70%
-3/74%
-3/78% x 4

C.
Jerk from Split
-3/30%
-3/40%
-3/50% x 2

D.
Clean + Jerk
-3/50%
-3/60%
-2/68%
-2/74%
-2/78% x 5

E.
Barbell Row
-4×8
*Same weight as last week.

Recent Posts