Competition (07/03/15)

Open Prep

A.
Clean & Jerk
Every 2min for 10min:
2 C&J
*Build to 65-70% then maintain for all 5 sets

B.
CGBP
3×8 [8]
*Back down at least 10lbs from last week
-superset with-
Strict Weighted Pull-ups
3xME

C.
Strict Tempo Push-ups
2xME
*3sec negative, explode to the top on push-ups
-superset with-
Pause Ring Rows
2x 6, 5, 4, 3, 2, 1 sec
*For ring rows. Pull to chest and hold for 6sec, return to bottom, pull to chest and hold for 5sec, return, 4sec, return, etc.

D.
3 Rounds of:
400m Run
20 Wall Balls
5 Bar MUs
*80-85% intensity

Regional Prep

A.
Every 2min for 6min:
2 Snatches
-then-
Every 2min for 8min:
1 Snatch
*Build to a heavy single

B.
Every 2min for 6min:
2 C&J
-then-
Every 2min for 8min:
1 C&J
*Build to a heavy single

C.
Close Grip Bench Press
5×5
*Build to a heavy set of 5. 16″ grip.
-ss w-
Strict Weighted Pull-ups
5×5

D.
4 Rounds:
Min 1: Cal Row
Min 2: Power Cleans (135, 95)
Min 3: Burpees over bar
Min 4: Wall Balls (30//20)
Min 5: RKBS (53, 35)
Min 6: Rest

Barbell

A.
Press in Snatch
-5,4,3,2,1

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/74%
-2/78% x 5

C.
Press in Split
-5,4,3,2,1

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-2/74%
-2/78% x 4

E.
Barbell Row
-4×8

F.
5x:
-500m Row
*1:2 Work:Rest Ratio
*Record slowest & fastest row.