Competition (Wednesday, 10/12/16)
2017 OPEN PREP
A. Weightlifting Skill
Sn Lift Off + Power Sn + Sn
*Building, but stay light. Lift off to just above knee. Focus on scooping bar and knees back.
15min to find a heavy single
*Setting a baseline today for a new snatch progression. We will base future percentages on this number.
3×1 @ 100-105% of 3RM
3×1 Mod-Heavy Singles
8 DB RDLS
10 Ring Rows
10 Straight Leg KB Deadbug (5/side)
*3sec down, 3sec up on all movements. Treat RDLs like a stretch and get as deep as possible without rounding back. Both feet on ground and hold a DB in each hand for RDLs. Elevate feet if possible on RR. Hold a single KB with both hands on deadbugs.