Competition (05/13/15)

Open Prep

A.
Every 2min for 8min:
2 Power Snatch
-then-
Every 2min for 8min:
1 Power Snatch
*Build into a heavy single

B.
Front Squat
5×8 [9]
*Shoot for same weight as last week. Volume has increased.
-superset with-
Knee Planks
2x20sec hold between each set of Front Squats

C.
Stationary Dips
4×15 [9]
-superset wtih-
Barbell Curls
4×12 [9]
*Add 5lbs to curls compared to last week

D.
10min Alt EMOM:
Odd: Max HS Walk
Even: ME UB Parallette L-Sit
*Cover as much ground as you can on HS walk. If you break. Kick back up and keep going until the end of the minute. For L-sit, stack two 45 bumpers and keep feet above bumpers. Once you fail terminate for the remainder of minute.

E.
3 Rounds of:
15 Thrusters (95, 65)
15 C2B

 

Regional Prep

AM

A.
Every 2min for 8min:
2 Cleans

Every 2min for 8min:
1 Clean

Build into a heavy single for today. Focus on what feels good. 

B.
Every 2min for 14min:
Snatch Pull + Snatch
*Build into a heavy complex for today. Focus on what feels good.

C.
MU Practice:
3×3 (Focus on efficiency)
1xME
*Rest as needed

PM

A.
3 Rounds of:
30 Cal Row
20 C2B
12 Deficit HSPUs (Regional standard)
*Keep hands safe.

B.
4 Rounds of:
5 GHD Sit-ups
15 Reverse Hypers