Competition (Wednesday, 08/03/16)

 In Competition

2017 OPEN PREP

A. Barbell Conditioning
With a running clock:
Starting on the 0:00…
6min EMOM:
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00…
6min EMOM:
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00:
Death by T2B

*Drop each snatch and C&J rep from top and reset. Your choice on push jerk or split jerk. This is the beginning of a barbell conditioning progression that we’ll be continuing over the next 4 weeks. Format compliments of Ben Bergeron.

B. Strength
Bench Press
3×6
*3s Eccentric. Stick to the tempo. Eccentric is the most important factor.

C. Accessory
5 Rounds for Strength / Skill:
5 Goblet Lateral Lunge (per side)
5 SA DB Row (per side)
ME Hollow Hang
*This is designed for STRENGTH. Push weight on DB Row. Look for mobility/full ROM in the lateral lunge.

 

Recent Posts
  • chris redden

    A. 135, 185 & 15+12. Grip went first on T2B. Squat clean got tough
    B. 185
    C. 53kb for squat, 75 DB for row 45 seconds on hold

  • Sarah Schulz King

    A. 85, 115, 14 rounds + 11
    B.
    C.

  • Matt McDonald

    A. snatch 135 (hard!) C n j 155, last 3 rds only did 2 because felt like I was gonna have a heart attack
    T2b = cleared min 14 and called it
    B. 135 across.
    Done for today

  • cam dickerson

    A. 75 & 135
    B. 60# db and 155 bench
    C. 35# kb, 3x 60# row last two at 80

  • Casey Hogan

    A: 115 nice, 145 cJ worst ever. Tapped out 11+ 6
    B: 135, 165, 1&5

  • Camille Goldman

    A. 85# and 105# rough 11+ 7
    B. 75#
    C. Didn’t get to
    weightlifting class
    Bar warmup
    5×2 clean and jerk 105#
    6×3 hip power snatch no jump 75# proud of that
    I think I might be getting better at snatches all I do 🏋🏼

  • Josh Sampson

    A. 75 & 115, 10 rounds and was running out of time.
    B.
    C.

  • Shane Staggs

    A. 95&145…12+10
    B. 135

  • Karlie

    A. 65#, 85#, 14+13. I stayed at 65%…