Competition (08/07/15)

Open Prep

A.
Every 2min for 12min:
3 Touch-n-go Power Clean + Jerk
*Build to a moderate triple
-ss w-
Shoulder Sweeps
5/arm

B.
Deadlifts
4×3
*Build to a heavy triple over the course of the 4 sets
-ss w-
Windmill Stick
30sec/side

C.
Close Grip Bench Press
5×5
*Add 5-10lbs base week. Across
-ss w-
Strict Weighted Pull-ups
5×5
*Add 5-10lbs to base week. Across

D.
21-15-9 of:
Power Cleans (115, 80)
Ring Dips
Wall Balls (20, 14)

Regional Prep

A.
Every 2min for 16min:
2 Clean & Jerk
*Build to a heavy double by minute 10 and maintain for the last 3 sets.

B.
Close Grip Bench Press
5×5
*Add 5-10lbs to last week’s load. Across
-ss w-
Strict Weighted Pull-ups
5×5
*Add 5-10lbs to last week’s load. Across

C.
RDLs
4×8
*Add 5-10lbs to last week’s load. Across
-ss w-
Supine Ring Rows
4×9
*2 sec pause at top

D.
21-15-9 of:
Power Cleans (135, 95)
Ring Dips
Wall Balls (30, 20)

Barbell

A.
Snatch Push Press + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/76%
-1/82%
-1/88%
-1/92% x 4

C.
Press in Split
-5/20%
-4/30%
-3/40%
-2/45%
-1/50%
*Base off jerk.

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/76%
-1/82%
-1/88%
-1/92% x 3

E.
Prone DB Row
-4×6

F.
3 Rounds of:
400m Run
30s L Hang
20 RKBS (70/53)
*12 min cap