Competition (Wednesday, 09/21/16)

 In Competition

2017 OPEN PREP

A. Strength Prep
3 Rounds:
5 Inch Worms
10 Lateral Monster Walks (each directions)
10 Glute Bridges
20 Knee Plank w/ Reach (10/arm)
*Focus on keeping low abs tight and hips tucked under on knee plank.

B. Strength
Deadlift
15-20 min to find 3RM
*Example build up:
10/empty bar
5/40%
5/60%
3/70%
3/80%
3/85%
3/~90%

C. Weightlifting Prep
8 Min EMOM
1 Snatch
1 OHS
*Across. Keep load moderate. 75-80% of snatch

D. Strength / Accessory
3 Rounds:
6 SL KB RDL (per leg)
5-7 Chin-ups
1min plank (on forearms)
*Slow and controlled on KB RDL. Hold KB with both hands. Chin-up = underhand grip.

-then-

3 Rounds:
5 KB Lateral Lunges (per side)
5 Ecc Glute Ham Raise
*3-5sec eccentric on glute ham raise. Use band or arms for assistance to top. Keep straight line from knee to shoulder. Don’t break at the hip.

 

Recent Posts
  • Josh Sampson

    A. Bench Press 5×5 @ 115 + class warm up.
    B. 335#. Think I coulda done a little more.
    C. 105# across.
    D. 70# KB for SL DLs, 35# on Lateral Lunges.

  • Sarah Schulz King

    A. done
    B. 285×3, hit 300×1 just to see if I could
    C. 115#
    D. done, 18# KB

    • Camille Goldman

      Wow!

  • Matt McDonald

    Took a 3 hour AMRAP nap after work.

  • Camille Goldman

    A. Done
    B. 230# X 3
    C. 90#
    Weightlifting
    120# X 2 jerk
    95# snatch