Competition {8/29/13}

 In Competition

A.
Every 2min for 16min:
Powers Snatch from Above Knee + Power Snatch.
*Build into a heavy complex. Start moderate and jump 5-10lbs each set. Focusing on same mechanics in the pull as the full snatch. 

B.
Back Squat
5 @ .50
3 @ .65
3 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .95
1 @ 100-105
1 @ 100-105
*Establishing a conservative max today with GOOD FORM. Emphasizing full depth on each rep. Avoid decreasing depth as you get heavier. 2min rest between sets. 2-3min rest between max attempts. 

C.
Strict Press
4×8 @ 70-80%
Going as heavy as you can go each set while keeping good form. 

D.
Barbell Rows
4×8 (5-10lbs heavier than last week)
*keep torso completely static
-superset with-
4xME Ring L-Sit hold

E.
4 Rounds:
30 sec max distance HS Walk
30 sec rest
30 sec T2B
30 sec rest
30 sec DUs
30 sec rest 

Recent Posts
  • chris redden

    A) 75,95,105,115,125,135,145,150 failed
    B) 305 10 lb PR
    C) 95,115,115,115
    D) done
    E) done

  • Andrew M

    A. 140#
    B. N/a (FS in class)
    C. 85# (62%)
    D. 135# (and L-sits)
    E. Yeah Buddy

  • Matt McDonald

    Nursing hand/wrist so modifying for now.
    A. 16 min every 2 mins 10 alt. dumbbell snatch 70lb.
    B. 145-190-220-235-250, stopped there. Yesterday’s 5k run fatigue
    C. Strict pullups 4×8
    D. T2b, dubs. 12-55, 11,45. Had to leave.. Moms bday dinner.

  • Casey Hogan

    BS: 255, matched PR. Schedule is rough. All I had time for today. Nice 300 Chris!

  • Logan P.

    A. 95,105,115,125,130,135,140,145
    B. Up to 250 (PR is 260)
    C. 75,80,80,85
    D. Rows at 120lb
    LSits- about 20 sec each time
    E. HS Walk- practiced kicking up into freestanding HS
    T2B- 12,12,12,13
    DU- 38,33,31,43

  • Derek B

    A. 95, 115, 135, 145, 155, 165, 175, 185
    B. Up to 315 (failed 325)
    C. Failed 115 (70%) so I did all 4 sets at 105
    D. Done
    E. Done