Competition (Wednesday, 10/12/16)

 In Competition

2017 OPEN PREP

A. Weightlifting Skill
Sn Lift Off + Power Sn + Sn
5×2
*Building, but stay light. Lift off to just above knee. Focus on scooping bar and knees back.

B. Weightlifting
Snatch
15min to find a heavy single
*Setting a baseline today for a new snatch progression. We will base future percentages on this number.

C. Strength
Deadlift
3×1 @ 100-105% of 3RM
or
3×1 Mod-Heavy Singles

D. Accessory
2 Rounds:
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.

 

Recent Posts
  • Josh Sampson

    A. 95#
    B. 135#. 10# PR.
    C. 335#.
    D. Worked on some muscle ups and ran out of time.

  • Sarah Schulz King

    A. 95#
    B. 130, skipped 135(hit it last week), caught 140 in bottom too many times to count and failed stand up.
    C.
    D.

  • Matt McDonald

    Class
    190#. Caught 200 pretty and whimped out
    395# deads

  • Camille Goldman

    A. Class
    105# PR
    255 3 singles PR
    B. Weightlifting Class
    PC + 2 FS + Jerk
    120# twice
    Snatch Pull + 2 clean hip
    85# twice
    🙂
    Great Day!