Competition {11/3/14}

 In Competition

**Deload Week**

A.
Snatch
3 @ .60
3 @ .65
2 @ .70
2 @ .75
1 @ .80
1 @ .85

B.
Front Squat
5 @ .50
5 @ .60
5 @ .70

C.
3 Rounds NFT of:
10 Scapula Push-ups
10 Supine Ring Rows
10 Face Pulls
*Link for scapular push-ups
https://www.youtube.com/watch?v=iY9Vuo27pCs
Use a red or blue band for face pulls

D.
5x20sec ME Row (for meters)
*3min walking rest between rounds. This seems like a lot of rest, but we’re training a specific energy system here and need the full 3 min rest between each effort. Incorporate at least 500m of warm-up rowing and another 500m easy for a cool down after the sprints.

Recent Posts
  • chris redden

    A. 105,115,125,130,140,150
    B, 145,175,205
    C. done
    D. done 1:25 pace

  • brett moore

    A- 115, 125, 135, 145, 155, 165
    B-145, 175, 205
    C- complete
    D- complete

  • Casey Hogan

    A:95,105,115,125,135
    B:125, 155, 165
    C: complete
    D: 110,110,110,112,113. Tried a different start on the last two.

  • Derek Brock

    A. Worked up to 205 (90% I didn’t read directions very closely before I snatched)
    B. 145-165-195
    C. Complete
    D. 121-121-121-121-118. Tried my damnedest to break 121. Didn’t have it in me today.