Competition (Wednesday, 09/07/16)

 In Competition

2017 OPEN PREP

A. Gymnastic Strength
5 Rounds:
30sec Handstand Shoulder Taps
30sec Rest
30sec L-Hang
30sec Rest
*Back facing wall on shoulder taps. Keep feet together and body long. Keep legs straight and toes above hips on L-Hangs

B. Weightlifting Skill
10 Min EMOM
1 P. Snatch
1 Snatch
1 OHS
*Build for first 5 min then maintain for last 5min. Try to use the same weight you finished with last week. . This should be moderate in weight. Around 70% of best PS/Sn These are NOT tap and go reps. Reset each rep.

C. Strength
Deadlift
5×3
*Same weight as Wednesday’s deadlifts from last week – Approx 80% of 1RM

D. Conditioning
5 Rounds:
Min 1: Air Bike (cal)
Min 2: Slam Ball (20, 15)
Min 3: DUs
Min 4: Walking Lunges
*70% ME. Goal is just constant movement.

Recent Posts
  • Josh Sampson

    A. Ran out of time
    B. 105# no misses and felt fast and solid on most of em.
    C. 5×3 @ 275#
    D. Done. 12-15 cal bike. 15-20 slam ball. 60 DUs every time. 24-26 lunges.

  • Sarah Schulz King

    A. Done
    B. 105
    C. 245 for all 5
    D. Doing tomorrow, not enough time

  • Camille Goldman

    B. 90# were good
    C. 225# for all 5
    D. Doing tomorrow

  • Matt McDonald

    Class only today
    B. 95,105,115,125,135,145×5. Felt good
    C. 315 across. Shoulda went heavier