Competition, (Wednesday, 07/27/16)

 In Competition


*Programming may seem short today but that’s intentional. Spend a legitimate amount of time going through the full barbell skill work below. Then go hard/heavy on the 10 rounds of the clean complex. And don’t skip that glorious run!

A. Weightlifting Skill
Clean Skill – Barbell Only
3x Positions, 3sec pause at each, up & down.
– Power
– Mid Thigh
– Above Knee
– Below Knee
– Mid Shin

Clean Skill – Barbell Only
3x Thru
– 3 RDL
– 3 Jump + Shrug (from power)
– 3 High Pulls (from power)
– 3 Power Cleans (from power)
– 3 Front Squats
– 3 Drop Cleans

B. Every 90sec for 10 Rounds:
1 Power Clean, Floor
1 Squat Clean, Above knee
1 Front Squat
*Make 5-10lbs jumps to build to a moderately heavy load. Barbell should stay in hand for entire complex.

C. Conditioning
2 mile run
*For completion. 70-80% effort.


Recent Posts
  • Josh Sampson

    A. Done
    B. Upper back pain when I started building in weight so I skipped this today.
    C. 2.6 miles to the fairgrounds and back with Chris. 20:18 was the time.

  • Sarah Schulz King

    A done
    B worked up to 150#- woot!!!
    C 15:46 with Karlie, tried for an 8min mile pace

    • Camille Goldman

      Nice job on hang clean and run time!

    • Case

      Great job Sarah! Congrats on that PR!

  • cam dickerson

    A. Done
    B. 165# felt easy today!
    C. 2 easy, Achilles feeling soft lately

  • Matt McDonald

    155,165,175,185,195,205,210,215,220 missed the front squat

  • Casey Hogan

    B:205, miss pc 215
    C: One mile: 7:36

  • Karlie

    A done
    B 105# just trying to move after a week off from the gym.
    C 15:46 with Sarah! The run wasn’t as bad as I thought it would be.

  • Camille Goldman

    A. Done
    B. Done
    C. 145# clean PR twice 😄😄😄😄🛎🛎🛎💪🏻💪🏻💪🏻
    Hang 130#
    D. Ran first mile with Brent 7:30 and 15:54
    Did work on Thursday had Aviation meeting ✈️ last night. Last evening to work, now back to routine!

    • Case

      Great job Camille – Congrats on that PR!

  • Shane Staggs

    A. Done
    B. 185..215 failed hang SC