Competition (7/21/15)

 In Competition

Open Prep

A.
Every 2min for 10min:
2 Behind Neck Jerks
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM. Pull from blocks if available

B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side

C.
10-9-8-7-6-5-4-3-2-1 of:
Dumbell Thrusters (35, 25)
T2B

D.
4 Rounds NFT (not for time):
15 GHD Sit-ups
6 Glute/Ham Raises

Regional Prep

A.
Every 2min for 10min:
2 Jerks
*Build to a heavy double and maintain for al 5 sets. Pull from blocks

B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side

C.
10min Alt EMOM:
Odd: 2 Legless Rope Climbs (15′)
Even: 6-8 Strict T2B

D.
21-15-9 of:
Power Cleans (155, 110)
C2B Pull-ups
HRPUs

E.
4 Round NFT:
15 GHD Sit-ups
7-9 GHRs

Barbell

A.
Jerk, back
-4/55%
-3/65%
-2/75%
-2/80%
-3/85% x 4

B.
Power Snatch, hip
-3/50%
-3/60%
-2/70%
-2/75%
-2/80% x 4

C.
Snatch Pull
-2/95% x 3
*Keep hands on the bar for the entire set.

D.
3x:
-Max distance UB handstand walk.
-2 Min Rest Between

-then-

Tabata Calorie Row

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