Competition (Wednesday, 08/24/16)

 In Competition

2017 OPEN PREP

A. Barbell Prep
3 Rounds (empty barbell)
-3 Snatch RDL
-3 Jump, hip
-3 Snatch High Pull, hip
-3 P. Snatch
-3 OHS

B. Barbell Skill
10 Min EMOM:
1 P. Snatch, floor
1 P. Snatch, above knee
1 P. Snatch, hip
*Focus on skill. Work up in weight. NO MISSES!

C. Strength
Snatch Grip RDL
4×8
*Heavy. Across. Knees back, shoulders pinned back, and core braced.

D. Strength
Tempo Bench Press
3×8
*3 sec negative, slight pause in bottom, 1 sec press to top. Across. Hands no more than 18-22″ apart.
-superset with-
Seated Band Pull Down
3×8

E. Midline
3 Rounds:
Min 1: 6/side SA Ring Row
Min 2: Side Plank Left
Min 3: Side Plank Right

Recent Posts
  • chris redden

    A. Done
    B. 165. That was so Romeo couldn’t beat me
    C. 175
    D. Done

  • Sarah Schulz King

    A done
    B. Worked up to 105#, hip is so hard for me
    C. 120#
    D. 105# / green band
    E. Done

  • Josh Sampson

    A. Done
    B. 115#. 4×95, 4×105, 2×115 feelin fast today.

    Subbed stuff from earlier in week cause of time restraints on vacation.
    C. T2B & HSPU EMOM.
    T2B: 10,10,10,18 (shoulda done sets of 15)
    HSPU: 4,5,6,6 (6 UB is a PR for me)
    D. 6 min Max Distance Row
    1542 meters.
    @CFGlide Cottonwood, AZ