Competition (Monday, 07/11/16)

 In Competition


A. Gymnastics Skill
4 Rounds of:
12 Straddle Ups
8 Jefferson Curls
*Stay light on Jefferson Curls (15-35# bar at the most).

B. Weightlifting
Every 90sec for 10 rounds:
2 Power Snatch
*Drop and reset grip on each. This kicks off a new progression for power snatch. Set a baseline for your doubles this week. Then aim to go a little heavier next week. By weeks 3 & 4 we’ll be aiming for the same loads but cutting back on our time interval. Build to a moderately heavy weight before starting EMOM. Whether you stay at that weight or climb is up to you. We’re looking for the lift to feel fast and crisp (no “star-fishing” in your catch position).

C. Strength
Back Squat
*Make 10-20lb jumps to build to a heavy set of 5. Aim for the same load you hit on 5×3 two weeks ago.

D. Metcon
8min AMRAP
10 Deficit Push-ups
15 GHD Sit-ups
20 Pistol Squats (alt, 10 each leg)
*Place hands on 25# plates for deficit push-ups

E. Midline
4 Rounds NFT:
30 Sec Hollow Body Rocks
6-8 GHRs

Recent Posts
  • Josh Sampson

    A. Done
    B. 115#. Still working on consistent form. When my form was good it felt easy and when it wasn’t I could tell.
    C. Hatch squats
    D. 3+25
    E. Done. Sucked at hollow body rocks.

  • chris redden

    A. Done
    B. 125, 135X2, 145X3, 155×2, 165×2
    C, hatch squats
    D. 4+10
    E. done

  • Sarah Schulz King

    A done
    Had to skip snatches, no barbell
    C worked up to 205# on smith machine w/ no belt
    D 3+9 RX
    E done

  • Shane Staggs

    B. 145
    C. Skipped
    D. 2 +20

  • Lloyd Tharp

    D.4+44 failed one pistol that cost me 5rnds

  • cam dickerson

    A. Done
    B. 135# snatch pr, feeling fast today!
    C. 195#, same as last week
    D. 2+26, pistols suck. Had to hold a plate.
    E. Kinda

  • Matt McDonald

    Airdyne warmup
    B. 0-4:30 155lb. 160lb 4:30-15:00
    C. 185 across. Style points today
    D. 2+32. Pistols surprisingly not bad on knee
    E. 20 sec hollow rock hold, 6 GHR X 3 rds

  • Casey Hogan

    A: donezo
    B: 145
    C: 185, 205, 225 today last three sets
    D: 3 + 10

  • Camille Goldman

    A. Skip
    B. 90# didn’t like my form but didn’t starfish
    C. Class 160 felt easier this week
    Class Metcon 6+23
    D. With Chris Hall 4 + 30
    E. Skip
    Mowed the yard 😅, 200 DU, and 10 tire flips