Competition (09/02/15)

Open Prep

A.
Tall Cleans
5×3
*Build to moderate weight. Focus is starting from deadstop position and pulling under bar quickly

B.
Every 2min for 16min:
2 Cleans
*Pull from blocks. Build to a heavy double by min 8, and maintain for last 4 sets

C.
Front Squat
5×4 @ 82%
1×8 @ 66%
-ss w-
Glute Bridges
10 reps between sets

D.
For tme:
400m Run
21 Thrusters (95, 65)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups

Regional Prep

A.
Tall Cleans
5×3
*Build to moderate weight. Focus is starting from deadstop position and pulling under bar quickly

B.
Cleans
4 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
5×1 @ 90%

C.
Front Squat
6×4 @ 78%
1×8 @ 64%
-ss w-
Glute Bridges
10 reps between sets

D.
RDLs
4×8
-ss w-
One Arm DB Row
4×8/arm

E.
For tme:
400m Run
21 Thrusters (105, 70)
21 C2B Pull-ups
400m Run
15 Thrusters
15 C2B Pull-ups
400m Run
9 Thrusters
9 C2B Pull-ups

Barbell

A.
Snatch Push Press + OHS
-5+1/45%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/85%

B.
Snatch, below knee
-4/40%
-3/52%
-3/64%
-3/68%
-3/73% x 5

C.
Clean Pull + Clean, below knee
-3/45%
-2/55%
-2/65%
-2/72%
-2/77%
-2/82% x 4

D.
Back Squat
-5/45%
-4/60%
-3/70%
-2/77%
-2/82%
-2/88% x 6