Competition (Wednesday, 09/28/16)

 In Competition

2017 OPEN PREP

A. Weightlifting Skill
Snatch Lift off + Snatch Deadlift + Power Snatch
5×2
*Building. Stay light. Focusing on technique. Lift off to just above the knee and then pause for a second. On DL, pull slowly and stop at the power position. Focus on feeling each position on the way to the top.

B. Weightlifting
E2MOM x 5:
3 Snatch
-OR-
(P. Snatch + OHS) x 3
*Build in weight each set. NO MISSES. 

C. Strength
4 Rounds Not for Time:
2 Deadlift (90% of 3RM)
6 Sumo Band Pull Through (Black/Green)
10 Feet Elevated Hip Extension
*Elevate feet on 20″ box for hip extensions.

D. Strength / Accessory
3 Rounds:
5 DB RDLS
8 Ring Rows
10 Straight Leg KB Deadbug (5/side)
*3sec down, 3sec up on all movements. Both feet on ground and hold a DB in each hand for RDLs. Elevate feet if possible on RR. Hold a single KB in both hands on deadbugs.

Recent Posts
  • Josh Sampson

    A. 85#
    B. 105#. Got two at 115# but they just weren’t feeling smooth and fast today.
    C. 305# deadlifts.
    D. Didn’t have time wanted to get in some bench press. 2×5 @ 120# & 3×5 @ 125.

  • Sarah Schulz King

    A. worked up to 85#
    B. 85, 95, 105, 115, 125 (3 rep PR!)
    C.
    D.

  • Matt McDonald

    5 class
    B. 135,140,145,150,155
    C. 325 DL
    For extra snatch work did
    10 min every 30 seconds 1 full snatch 135lb. No rest into 10 min EMOM 3 ring mups

  • Karlie

    A. 75#
    B. 65,70,75,80,85 no misses
    C. 195# felt good.
    D. 40# DB rdl
    Getting back into the grind. Good day for it.

  • Old DB

    A.) 155
    B.) 185
    C.) 355
    D.) 85