*If you’re lifting in the weightlifting meet today. I suggest starting out with something with which you’re confident, make a conservative jump for lift 2, and if you hit it, go big on attempt 3. If you’ve never lifted at a meet before, check out this article from Will Fleming on how to warmup at a meet.
Open Prep
A.
Every 2min for 14min:
3 Squat Snatches
*No hook no feet. Build into a moderate weight and maintain for all 7 sets.
B.
Deadlift
5×8
*2min Rest Between Sets
C.
Reverse Hyper
4×15 [8]
-superset with-
Plank Holds
4x1min
D.
4 Rounds for time of:
15 Wall Balls (20, 14)
15 Burpee Box Jump Overs (24, 20)
15 Pull-ups
Regional Prep
A.
4B Weightlifting Meet
B.
Bench Press
6×3 @ 9 RPE
-superset with-
Supine Ring Rows
6×8
C.
10min alt emom:
Odd: 1 rope climb + 2 legless rope climbs (15′)
Even: 50 DUs
D.
Masters Qualifier Event 3
2 rounds for time of:
1,000-meter row
50 thrusters (65, 45)
30 chest-to-bar pull-ups
*Go hard. You better beat all the masters
A. 95. First time doing NHNF snatches. I feel like I really made some improvements on my snatch today.
B. 275
C. Done
D. 14:38
Messed with some hang cleans and front squats today. Then did
D. 14:20.
A. 35,45,55,55,55,55,55 hard time with feet grounded but got better each round.
B. 85,115,135,35,135
C. Na
D. No wallball at home so I did 4 rounds
15 box jump overs( realized this was supposed to be burpee box jump overs after the fact)
5 kipping pull-ups (first kips in a month, felt great)
5:25 time
A. Worked up to 125 x 2 for snatch
D. 18:19 Rx