Competition {9/28/14}

 In Competition

**There is alternate programming at the bottom of the page if you competed over the weekend. You may not feel too beat up, but your body likely still needs a day or two more of recovery.**

A.
Behind Neck Snatch Grip Push Press
5×5
*Work into a heavy load and maintain for all 5 sets

B.
Every 2min for 14min:
2 Cleans
*start with a moderate load and built into a heavy set.

C.
Front Squat
8, 6, 4, 2, 15
*2min rest between sets
Goal is 5lbs heavier on each set compared to last week. This is the last week before we deload. Give it everything you’ve got!

D.
Snatch Grip RDLs
4×8

E.
Min1: ME Strict Ring Pull-Ups
Min 2: ME Strict Ring Dips (3131)
Min 3: 10 MU Pull Thrus (see link)
https://www.youtube.com/watch?v=wxzOrYbSf5k

**Alternate Programming**

A.
1000m Row
-then-
1 mile run
*easy pace

B.
All 4 Parts of Thacker Snatch Warmup
Part 1: https://www.youtube.com/watch?v=40vSMTQHV0o
Part 2: https://www.youtube.com/watch?v=eSyYG3RT44U
Part 3: https://www.youtube.com/watch?v=eGJLekHScNo
Part 4: https://www.youtube.com/watch?v=2EJR-etME5I

Recent Posts
  • Brett Moore

    A- 145
    B- 175-185-195-205-215-225( missed 2nd rep), 235
    C-210, 230, 240 (3 reps), 245, 135
    D- 135
    E- 6 PUs, 10 ring dips

  • Logan P.

    A. 135
    B. 175,185,195,200,205,210,215
    C. 195×8, 215×6, 225×2, 235×1, 185×15
    D. 135
    E. Pullups- 12,10,8
    Dips- 9,8,7
    Pull thrus- done