Competition {9/12/14}

 In Competition

A.
Power Snatch
3, 3, 2, 2, 1, 1, 1
*2min rest between sets. Build into a heavy single (not a max). 

B.
Back Squat
5 @ .5
5 @ .6
5 @ .7

C.
Strict Press
5 @ .5
5 @ .6
5 @ .7

D.
Bent Over Barbell Row
5×8 (5-10 lbs heavier than last week)

E.
10min EMOM:
2-3 muscle ups
-or-
3 false grip ring pull-ups + 3 ring dips

-then-

5 Rounds of:
30sec hollow rocks
30sec rest
30sec superman hold
30sec rest

Recent Posts
  • chris redden

    A. 150
    B. 155,185,215
    C. 65,95,115
    D. 135
    E. 20 MU, done

  • Logan P.

    A. 95,115,125,135,140,145,150
    B. 135,155,185
    C. 55,65,75
    D. 130
    E. 2 MU each minute; 5 rounds done

  • Casey Hogan

    A: 145
    C: 95, 105, 115
    D: 3 MU together, x 4. Btw first time ever stringing 3 together. Did it 4 times!
    Sean kicked me out. All time for.

  • Matt McDonald

    A. 135,135,145,145,155,165,180pr attempt FAIL.. but i got it about eye high.
    B. 150,180,205
    C and D no go. Did 1 round of “Bull” with Joe.
    200 double unders, 50 overhead squats 135lb, 50 pullups, 1 mile run.
    E. 3 mups EMOM for 10 min, pretty easy really maybe should have worn the vest or did 5 reps emom.

  • Derek Brock

    A. 195
    B. 165-195-225
    C. 85-100-115
    D. Forgot to do. Oops
    E. 3 MU every minute. No fails, but I definitely need to do these more often.