Competition {10/27/14}

 In Competition

A.
Muscle Snatch
3, 3, 3, 2, 2, 2
*Build into a heavy set of 2. 2min rest between sets

B.
Front Squat
Build into a 5RM, then:
4×5 @ 90% of 5RM
Rest 2min between sets. Aim for 5-10lbs heavier than last week

C.
3 Rounds NFT of:
8 Scapula Push-ups
8 Supine Ring Rows
8 Seated Dumbell Press (AHAP)
*Keep core locked down on seated dumbbell press; no arching the back. Link for scapular push-ups below
https://www.youtube.com/watch?v=iY9Vuo27pCs

D.
4 Rounds:
30sec ME Burpees
90sec rest
-rest 3min, then-
4 Rounds:
30sec ME Thrusters (95, 65)
90sec rest
*record score for each round of thrusters and burpees

Recent Posts
  • Brett Moore

    A- 75,95,105,115,120,125
    B- 5rm @250, 4×5 @225
    C- complete, 35 lb db
    D- burpees- 13,13,12,12. Thrusters- 10,10 10,8

  • chris redden

    A. 75,85,95,105,115,125
    B. No go
    C. 35lb db
    D. burpees 15,15,15,14 Thrusters 13,11,11,10

  • Old DB

    A.) 85, 95, 105, 115, 125, 130
    B.) 4 x 230
    C.) 40 lbs
    D.) no go

  • Case Belcher

    A. 105, 115, 125, 135, 145, 155
    B. 245, 225X4
    C. Done
    D. Burpees 16, 16, 16, 16, Thrusters 11, 10, 10, 11