Competition (Friday, 12/9/16)

 In Competition

2017 Open Prep

A.) 

Warm Up
2 Rounds
5 Forward Back Goblet Lunges (each side)
10 Monster Walks
10 Rockbacks

B.) 

Strength
Clean
Build to heavy single (90-95% 1RM)
*Technique > Load Lifted

C.) 

Strength
Deadlift
5/55%
4/65%
3/75%
2/80%
1/85% x 2

D.) 

Conditioning
12-9-6
Thrusters (135/95)
Pull Ups
*8 Min Cap
**Rx+= (155/105)

E.) 

Conditioning
3 Rounds
30 Air Squats
2 Rope Climbs
10 Hang Power Cleans (115, 75)

*Be safe on rope climbs, if needed scale to down and ups

Recent Posts
  • Josh Sampson

    A. Done
    B. 205# no problem. 95%. Tried 225# and caught it perfect second try but couldn’t stand it up. Need to work on keeping legs engaged when catching.
    C. Up to 315#. Before class.
    D & E. Effed up my left hand doing cleans and couldn’t hold on to anything without excruciating pain. Not happy about it cause I wanted to try the heavy thrusters and love rope climbs.

  • Sarah Schulz King

    A. done
    B. 155# no belt
    C. worked up to 275# after D
    D. 5:20 RX+
    E. not today, have to do romwod for my back and don’t have time for all the things today! try to throw it in tomorrow

  • Camille Goldman

    A. Done – Can we start getting photos with Corey demo the warm up 😬
    B. Clean – not satisfied 145#
    C. Deadlift – haven’t done in awhile 240# was heavy as heck
    D. Done 105# 6:41
    E. Down 6:23 wow can’t feel my forearms