Competition {8/18/14}

This is the start of a new strength cycle. Overall lifting volume will be high and metcon volume will be relatively low. The next two weeks will involve even less volume as the primary purpose is testing and our aim is to perform well on testing. When setting a new max, push yourself to the limit but focus on form. We’re not chasing numbers here. We’re trying to get an honest snapshot of where we sit in terms of performance. Be sure to post your scores and questions to the comments section below:  

*Several movements list tempos today (ex 3010). If you’re not familiar with these, see the example at the bottom. 

A.
Power Snatch
3 @ .65
2 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .95
1 @ 100-105%
1 @ 100-105%
*Establishing a conservative max today with GOOD FORM. Avoid a super wide stance on the catch and maintain a vertical bar path. 2min rest between sets.

B.
Front Squat (3010)
5 @ .50
3 @ .65
3 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .95
1 @ 100-105%
1 @ 100-105%
*Establishing a conservative max today with GOOD FORM. Emphasizing full depth on each rep. Avoid decreasing depth as you get heavier. 2min rest between sets. 2-3min rest between max attempts.

C.
Supine Ring Rows
4 X 7-9 (3121)
-superset with-
Strict Push-ups
4 x 10-15 (3010)

D.
4 Rounds of:
:30 sec strict T2B (absolutely no swinging)
:30 rest
:30 sec sit-to-stand (try to keep feet together)
:30 sec rest
:30 sec DUs
:30 sec rest

Tempo Reps Explained:
For most movements I’ll include a tempo (ex. 3010). This allows us to train the movement in a specific way and manage our time under tension. Each number represents seconds spent on a specific portion of the movement. 

– The first number (3 in the example above) is the “down” portion of the movement 
– The second number (0) is the time spent at the bottom
– The third number (1) is the “up” portion for the movement
– The fourth number (0) is the time spent at the top