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You are here: Home / Competition / Competition (04/22/15)

April 21, 2015, casebelcher, Filed Under: Competition

Competition (04/22/15)

Open Prep

A.
Every 2min for 16min:
(3 Pos Power Snatch) x 2
*Start moderate and build into a heavy-ish complex

B.
Front Squat
4×8 [8]
-superset with-
Knee Planks
2x15sec hold between each set of Front Squats

C.
Stationary Dips
4×12 [8]
-superset wtih-
Barbell Curls
4×12 [8]

D.
4 Rounds of:
Min 1: 30 ft HS Walk
Min 2: 50 DUs
Min 3: Rest

E.
4B Class WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of DB Thrusters
Rest 30 seconds
*Go light on DB thrusters. This is a conditioning workout

Regional Prep

A.
Every 2min for 10min:
5 Back Squat
*across. approx 9 RPE

B.
12min to work into a heavy:
Power Snatch

C.
For time:
50 C2B Pull-ups
10 Snatches (185, 125)
*Snatches can be power of full

D.
3 Rounds for time:
200m Run
20 Wall Balls (20, 14)
15 Power Cleans (95, 65)
10 Burpee Box Jump Overs (24, 20)

E.
5min R&R Row or Airdyne

Reader Interactions

Comments

  1. chris redden says

    April 22, 2015 at 10:20 am

    A. worked to 135
    B, 125,145,165,175
    C. Done, and with 45lb bar
    D. Done
    E. 10 burpees per round, 13 thrusters with 20lb dumbells.

    Case what do you suggest for Friday for those of us competing in the lifting comp Saturday?

    Reply
    • Case says

      April 23, 2015 at 6:24 pm

      Chris – Work up to 70% of your opener in the snatch and C&J

      Reply
    • Case says

      April 23, 2015 at 6:28 pm

      Chris – On our 4x and 5x on squats (and really any movement) use the same weight across. So for example on front squats build up to a weight that is an 8 RPE and maintain for all 4 sets. I’ll specify to build into a heavy set if we plan to go up over the course of the sets.

      Reply
  2. Stuart Stark says

    April 22, 2015 at 1:57 pm

    A. worked to 95
    B. 135/145/155/165
    C. barbell
    D. Complete. These are two movements that were unfathomable for me in the past. Such a great feeling to be able to do them in a workout now!
    E. Ran out of time. I will be doing this tonight.

    Reply
    • Case says

      April 23, 2015 at 6:28 pm

      Stuart – On our 4x and 5x on squats (and really any movement) use the same weight across. So for example on front squats build up to a weight that is an 8 RPE and maintain for all 4 sets. I’ll specify to build into a heavy set if we plan to go up over the course of the sets.

      Reply
      • Stuart Stark says

        April 23, 2015 at 10:08 pm

        Alright. Thank you.

        Reply
  3. Brett Moore says

    April 22, 2015 at 2:23 pm

    A. worked up to 135
    B. 125, 145, 165, 175

    didnt finish the rest, went turkey hunting instead.

    Reply
    • Case says

      April 23, 2015 at 6:28 pm

      On our 4x and 5x on squats (and really any movement) use the same weight across. So for example on front squats build up to a weight that is an 8 RPE and maintain for all 4 sets. I’ll specify to build into a heavy set if we plan to go up over the course of the sets.

      Reply
  4. Matt McDonald says

    April 22, 2015 at 6:32 pm

    A. 95, 105, 115, 120, 125, 130, 130, 130
    B. 135lb for all, couple sets of planks
    C. 12 dips, 12 45lb bar curls all 4 sets
    D. 2 sets of hs walk and dubs.
    E. 91 burpees, 90 thrusters 25lbers.

    Reply
  5. Renee English says

    April 22, 2015 at 8:19 pm

    A. 215, 220, 220, 220, 220
    B. Up to 120# (5# PR!)
    C. Did 50 C2B under 2:15, started at 115#, but ended up at 85# snatches (I’m not sure of time) 6-7ish
    D. 12/13ish
    E. Done

    Reply
  6. Casey Hogan says

    April 22, 2015 at 9:34 pm

    Open Prep
    C: 12 dips and 12 curls 65 lbs with barbell

    Starting this week again. Schedule is tight through May but I’ll do what I can. Track meet tonight, all I had time for.

    Reply
  7. Stuart Stark says

    April 22, 2015 at 9:42 pm

    E. 112 burpees, 154 thrusters (20 lbs)

    Reply
  8. Karlie says

    April 22, 2015 at 10:47 pm

    A. 45, 45, 55, 55, 55, 55, 55, 55
    B. 85# squats focusing on perfect form
    C. Used DB for tricep and biceps
    D. Complete. Made it 20-28 feet unbroken every time before I broke. DU unbroken except last round.
    E. 111 burpees 140 thrusters 15#

    Reply
  9. Case says

    April 23, 2015 at 6:25 pm

    A. 95, 105, 115, 125, 135, 135, 145, 145
    B. 145
    C. Dips, done / curls 50#
    D. Done
    E. 120 burpees 121 thrusters 25#

    Reply
  10. Casey Hogan says

    April 23, 2015 at 6:40 pm

    A: start 95 last set 135
    B: 155 all sets
    D: attempts hs, dubs straight through

    Reply

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