Competition (Monday, 07/18/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Weightlifting
Every 90sec for 10 rounds:
2 Power Snatch
*Drop and reset grip on each. This is the second week of our power snatch progression. Aim to go 5-10# heavier on each set this 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).

B. Strength
Back Squat
5×5
*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 -or- aim for 10lb heavier than your 5×5 from last week. This is the end of this back squat progression. Go heavy and give yourself 2-3min rest between working sets. 

C. Gymnastic Strength
4 Rounds:
Min 1: ME UB Strict HSPU
Min 2: Rest
Min 3: ME Hanging L-Sit (toes above knees)
Min 4: Rest
*Complete at least 6-8 HSPUs each minute. If need be, go to fatigue, take a few breaths, then kick back up and finish our the 6-8. Accumulate at least 30sec each minute in the L-Sit.

D. Metcon
5 Rounds for time:
200m Run
6 KB Clean & Press (R)
6 KB Clean & Press (L)
*Athlete Picks KB Weight. 12min cap. Score is total time. Record KB weight in comments. KB clean is from the hang. Press can be push press or jerk.

 

Recent Posts
  • Sarah Schulz King

    A. Started at 105, then worked up to 2 at 120
    B. Front squats, worked up to 165, my back hurts
    C.

  • Chris Hall

    A -155 for all sets
    B 1×5 335
    C done
    D 8:07. 53# kb

  • cam dickerson

    A. Worked to 140, 5# pb
    B.185, felt heavy today
    C. did 6 hspu and 25 sec ub L
    D. 9.54 53#

  • Matt McDonald

    A. 160 across
    B. 225
    D. 11:10 53lb, scaled left arm only last 2 rds. Wrist

  • Casey Hogan

    A: up to 150 without a miss
    B: 225
    C: 6 straight hspu every round, could only hold L sit about 15 seconds at a time in a good position, so small sets
    D: 11:02 53lb

  • Camille Goldman

    A. 90# good at 85 bad after that
    B. 165 x 5 PR
    C. Done didn’t do them strict I didn’t read 8 at a time
    D. 10:30 35#